Name: Playbook - Hannah Leistikow - W2/D3 Quads & Glutes
Uploaded: 2023-03-28T09:46:00.533Z
Duration: 35 min
Description: W2/D3 Quads & Glutes

BB back squat 4x8
Heel elevated goblet squat + lunge 3x12 total
Single leg DB hip thrust 3x12 each leg

SUPERSET - 3 sets:
Seated hip abduction 15
Glute bridge F

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Heel Elevated Goblet Squat + Lunge

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Machine Hip Abduction

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

SUPERSET

W2/D3 Quads & Glutes

Hannah

W1/D1 Glutes & Hamstrings

W1/D2 Push

W1/D3 Quads & Glutes

W1/D4 Back & Biceps

W2/D1 Glutes & Hamstrings

W2/D2 Push

W2/D4 Back & Biceps

W3/D1 Glutes & Hamstrings

W3/D2 Push

W3/D3 Quads & Glutes

W3/D4 Back & Biceps

W4/D1 Glutes & Hamstrings

W4/D2 Push

W4/D3 Quads & Glutes

W4/D4 Back & Biceps

W2/D3 Quads & Glutes

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