Name: Playbook - Katie Smith - GLUTES + QUADS
Uploaded: 2023-06-13T14:07:16.472Z
Duration: 60 min
Description: GLUTES + QUADS

- 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

- Begin with bar positioned on your upper back, holding the handles forward of your body
- 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

Safety bar back squat

Start with the sumo stance for 6 reps, then go right into the high and narrow stance for 6 reps!

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Place feet higher on the platform
- 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 (glute focused)

Leg press superset for the 🍑

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

DROP SET!!! Start with the heaviest weight you can do, gradually lower the weight and keep repping out as many as possible.

Leg extensions

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Sit down with a band around your knees
- Push the band out and in, creating tension in the outer glutes

GLUTES + QUADS

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