Name: Playbook - Gareth Sapstead MSc CSCS - Quads, Glutes & Hammies
Uploaded: 2024-02-14T12:39:34.267Z
Duration: 60 min
Description: Quads, Glutes & Hammies

ChloeB

Just the best workout platform available hands down!

Mindi

Full lower body workout with a mix of quads, glutes, hamstrings and calves.

Single-Leg Hamstring Curls

Feet should be underneath your hips as you would with a regular barbell. As opposed to in front of the bar leaning back into it. Work hard to keep your torso upright and focus on quadriceps tension throughout.

Build up in weight over 5 sets

Smith Machine Back Squats

Angled Smith Split-Squats

If you don’t have a sissy squat bench then use the leg extension but try to lean back/extend your hips a little so as to increase the stretch at the bottom.

Bench Sissy Squat

Step wise as if to zig-zag your lunges. 15 reps each leg or 30 total.

Wide step walking lunges

Sets of 20-25 reps. Lift don’t bounce your reps. Big stretch at the bottom and hard squeeze at the top.

Quads, Glutes & Hammies

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