Name: Playbook - Hannah Leistikow - W3/D3 Quads & Glutes
Uploaded: 2023-03-28T09:46:00.547Z
Duration: 35 min
Description: W3/D3 Quads & Glutes

BB front squat 4x10
Incline leg press 4x12
Seated leg extensions 3xF
Kang squat 4x10
Seated hamstring curl 3xF

- 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 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

Leg extensions

Kang Squat

- 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

W3/D3 Quads & Glutes

Hannah

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