Name: Playbook - Hannah Leistikow - W1/D3 Quads & Glutes
Uploaded: 2023-03-28T09:46:00.506Z
Duration: 35 min
Description: W1/D3 Quads & Glutes

BB Goodmorning 4x10
BB front squat 3x12
Seated leg press 3x10

SUPERSET - 3 sets:
Seated hamstring curl 15
Walking lunge 10 each leg

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- 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 (quad focused)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Superset

W1/D3 Quads & Glutes

Hannah

W1/D3 Quads & Glutes

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