Name: Playbook - Holly Fielding - QUADS & GLUTES W2D1
Uploaded: 2024-01-27T00:24:48.018Z
Duration: 60 min
Description: QUADS & GLUTES W2D1

- 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

⭐️ FORM:

▫️Place Bar on the fatty part of your hips (if you need more cushion place a rag or article of clothing around middle of bar, I use a foam attachment when I lift) 

▫️Line shoulders up on the bench, legs hip width apart, drive weight up with a 90 angle in your knees, and squeeze Glutes at the top

⭐️ OPTION: 

▫️You can use one Dumbbell instead of the Barbell or you can even place a Resistance Band right above your knees

Barbell Hip Thrust

- 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 Knee, hinge at your hips, 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

⭐️ FORM:

▫️Hold ropes in an isolated position near chest, send weight through hips and Glutes, and perform squat then return to standing position and squeeze at the top

⭐️ OPTION:

▫️Perform with dumbbells on shoulders or a body weight squat

Rope cable isolated squat

QUADS & GLUTES W2D1

QUADS & GLUTES W1D1

GLUTES & HAMSTRINGS W1D2

QUADS & GLUTES W2D1

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