Name: Playbook - Hailea Scott - Quad and Glutes
Uploaded: 2023-07-10T20:26:44.908Z
Duration: 35 min
Description: Quad and Glutes

Single Leg Step Down 
Deficit Bulgarian Split Squats 
Hack Squat 
Calf Raises 
Leg Extension X SL Ext

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Deficit Bulgarian split squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Quad and Glutes

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