Name: Playbook - Kenna Matta - W2/D1 Quads Glutes & Hamstrings
Uploaded: 2022-04-21T18:49:46.689Z
Duration: 45 min
Description: W2/D1 Quads Glutes & Hamstrings

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

W2/D1 Quads Glutes & Hamstrings

alisha

Definitely got the heart rate up and my legs are on fire! Love getting my week started with this leg workout.

Chelsea

W1/D1 Lower body strength training

Angelly

W1/D2 Arms & Back

The Bulgarian Squats killlllled me 😫 I need to practice those more!! 🔥

Alyssa

W1/D3 Barbell Legs and Glutes

W1/D4 Dumbbell Full body

Solid! Especially if you don’t really take breaks & you loop it through 💗

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Dalten

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Wooosh! Those hip thrusts & goblins thooo 🤯🥵🔥

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Emily

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Paige Denowh

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W3/D5 Abs On Fire 🔥

W4/D1 Glutes on fire 🔥

W4/D2 Cable back & arms

W4/D3 Dumbbell only legs & glutes

W4/D4 Dumbbell Strength & Sculpt

Amazing cardio if you push through!! 🙌🏼🔥🔥💫

W2/D1 Quads Glutes & Hamstrings

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