Name: Playbook - Kelli Rose - Glutes & Quads
Uploaded: 2023-10-23T12:49:44.777Z
Duration: 75 min
Description: Glutes & Quads

- Increase weight each set
Last 2 sets would be 6 rep max 

- Begin standing with your feet shoulder width apart and a barbell across your upper back
- Inhale, looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes
- Continue bending your knees until your upper legs are parallel with the floor
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position

Barbell Back Squat

- Increase weight each set
Last 2 sets would be 6 rep max 

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

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

Dumbbell bulgarian split squat

- Increase weight each set
Last 2 sets would be 6 rep max 

- 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)

- 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

Glutes & Quads

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