Name: Playbook - Kelli Rose - Quads & Glutes
Uploaded: 2023-10-23T12:49:44.794Z
Duration: 75 min
Description: Quads & Glutes

- Increase weight as the reps decrease 
-Really Challenge yourself with your weight if you're comfortable with the movement. 

- 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

- Increase weight as the reps decrease 
-Really Challenge yourself with your weight if you're comfortable with the movement. 

- 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

-Really Challenge yourself with your weight if you're comfortable with the movement. 

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Glute Biased Dumbbell RDL

-Really Challenge yourself with your weight if you're comfortable with the movement. 

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Increase weight as the reps decrease 
-Really Challenge yourself with your weight if you're comfortable with the movement. 

- 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

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Hold the frame for support and forward hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to raise your working leg outward and backward (at a slight diagonal) as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at full contraction
- Slowly lower your working leg to the starting position
- Complete desired reps then repeat on the opposite side

Quads & Glutes

More workouts from Kelli Rose