Name: Playbook - Kenna Matta - Quads Glutes & Hamstrings
Uploaded: 2022-04-21T18:44:58.460Z
Duration: 45 min
Description: Quads Glutes & Hamstrings

Those dumbbell sumos at the end…. 🤣🔥🔥

Alyssa

Strengthen and tone your quads glutes and hamstrings with this barbell and dumbbell workout

- With a wide toed out stance sink your hips back into a squat 
- Keep the bar close to your body and keep your back straight 
- Push through your heels and drive your hips up to standing 
- Slowly lower back down

Barbell sumo squat lift

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Hold dumbbell at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Hold one heavy dumbbell between your feet and keep your chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Lay on your back with your feet on the ball and knees bent
- Raise your hips up into a glute bridge
- Extend your legs rolling the ball out then slowly bring your heels back towards your glutes
- Focus on engaging your hamstrings

Lying hamstring curls w/ ball

Quads Glutes & Hamstrings

Glutes gains in a hurry

I used logs as a replacement for weights up in the mountains 🤪🪵 It was successful! Haha

Lean Legs

Tough!! This one was a rough one but definitely feel the booty gains!! Haha 😮‍💨🔥

Legs & glutes strength and growth

Still super exhausting if you go too heavy at first. Start a bit lighter than you think!!! 🔥

Don’t go too heavy / hard 1st or 2nd sets!! 😮‍💨🔥🔥

All levels - Legs and Glutes

grace

The single leg press was harddd! I couldn’t do all of the reps 😮‍💨🔥 Loved everything tho, I feel exhausted. Haha

INTENSE leg day

Strong legs & booty

My fav!! 🥰🫶🏼 I’m working on growing my gluteus medius to lift & fill out my booty & the kickbacks + sidekicks really do the trick 🙌🏼❤️‍🔥🍑🍑🍑

Cable booty is still one of my favs for upper booty toning ❤️‍🔥

Cable glutes & hammys

I added a leg band & a light weight barbell (I’m staying the mountains so I used a Garden Hoe 🤣💀🏔️) Super solid!! 🤍🤍

Body weight lower body

Grow your glutes

Stronger than I expected!! It’s good to push it a little with weight & take it slower if necessary 💗

Modified a bit this time! But solid! 🧨 Sometimes I switch out things depending on whether I want to focus more / less on certain areas or muscles 💪🏼🤗

So solid! I had an appointment, so I had to break it up into 2 parts with heavier weight. So good!! 🖤

Intense lower body

Switched it up a lot to focus more on the glutes this time, but solid baseline for sets!

Quick legs and glutes

Had to switch to the Leg Press Machine for the Sumos, but I’m feelin’ the BURN 😋🔥

Feel the burn!! I like the Smith machine because it helps you stay in form & go deeper with control 🔥

Smith machine legs and glutes

Barbell glutes and hamstrings

Glutes on fire 🔥

Woooo! Start out lighter so you don’t get exhausted 😮‍💨🔥

Legs and Glutes - Strengthen & Build

Loved the Landmine Sets 🔥 It’s fun to switch it up!!

Loved it!! Already learned so many new workout sets for my first circuit! 💖💖🤗✨✨

Quads Glutes & Hamstrings

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