Name: Playbook - Kenzie Lifts - Squat Cleans: Hamstring/Quad
Uploaded: 2023-09-16T16:51:25.190Z
Duration: 45 min
Description: Squat Cleans: Hamstring/Quad

Hamstring and quad focused leg day with lunges to get your legs warmed up and squat cleans to keep your heart rate high + two unilateral movements so be sure to repeat on the other leg! 💥

Lower down to create a 90 degree angle with your front leg
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Begin with barbell on the ground, clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
Stand up and lower weight to starting position

Squat clean

- Using a single kettlebell perform Bulgarian split squats alternating your leg each set

KB Bulgarian split squats

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring

Squat Cleans: Hamstring/Quad

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