Name: Playbook - Hannah Leistikow - W4/D3 Quads & Glutes
Uploaded: 2023-03-28T09:46:00.562Z
Duration: 35 min
Description: W4/D3 Quads & Glutes

DB front squat 4x12
Walking lunges 3x10 each leg
KB swing 4x12
Seated leg extension 4x15
Wall sit 3xF

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

W4/D3 Quads & Glutes

Hannah

W1/D1 Glutes & Hamstrings

W4/D3 Quads & Glutes

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