Name: Playbook - Holly Fielding - QUADS & GLUTES W1D1
Uploaded: 2024-01-27T00:25:59.562Z
Duration: 60 min
Description: QUADS & GLUTES W1D1

- 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

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

⭐️ FORM:

▫️Place cable behind ankle, hinge at your hips slightly, Place foot at a 45 degree angle, hold onto the bar in front of your to stabilize yourself keep Abs tight, and kick
back with mind focused on Glute activation

Cable Kickbacks

QUADS & GLUTES W1D1

GLUTES & HAMSTRINGS W1D2

UPPER BODY W1D3

QUADS & GLUTES W1D1

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