Name: Playbook - Gianna Cestone - Leg Workout - Glutes & Quads
Uploaded: 2023-10-25T05:51:32.790Z
Duration: 70 min
Description: Leg Workout - Glutes & Quads

This is a leg workout focused on glutes and quads. This workout takes about 60-90 minutes to complete and it does require gym equipment: machines, barbell, kettlebells.

Barbell Back Squat:
- feet shoulder width apart
- I point my toes slightly outward just a tad
- drive your knees away from your body when you come up
- keep your core engaged

Barbell Back Squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Position foot midway on platform
- Lower slowly and push through your heel
- 6 repetitions per leg

Single leg, leg press

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side
- 6 repetitions per leg

Leg Workout - Glutes & Quads

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