Name: Playbook - kennedy nease - quads and glutes🕺🏻
Uploaded: 2024-04-01T02:45:48.702Z
Duration: 60 min
Description: quads and glutes🕺🏻

quads and glutes today babyyyy! 

we will be using dumbbells and barbells. i also used a plate and a platform but those can be subbed out (written in the description of the exercise). 

we have a couple supersets today so make sure you read the descriptions to see which ones we are supersetting!

take your time, rest sufficiently (even if it’s longer than the timer has set), and drink lots of water!

You can use a plate, base of a dumbbell, or small platform 
Feet at a more narrow stance

superset these with elevated toe deadlifts today! do both exercises back to back with no rest, then rest after completing 1 set of each exercise.

Elevated Heel Squat

superset these with elevated heel squats today! do both exercises back to back with no rest, then rest after completing 1 set of each exercise. 

Using a plate or the base of a dumbbell, prop your toes on the end of the plate. Hinge at your hips and imagine a string is pulling your tailbone to the back of the room. As you start to feel tension, come back up controlled.

Elevated Toe Deadlift

superset these with deficit reverse lunges today! do both exercises back to back with no rest, then rest after completing 1 set of each exercise. 

bring foot back and out to the opposite side
feel the stretch in the glutes
keep front knee in line with toes
chest up

do reps on each side!

Deficit Barbell Curtsy Lunge

superset these with deficit curtsy lunges today! do both exercises back to back with no rest, then rest after completing 1 set of each exercise. 

keep knee in line with toe
drop knee down - use that deficit!

slow and controlled baby
do reps on each side

Deficit Reverse Barbell Lunge

feet hip width apart
core engaged
don’t let knees collapse in
increase weight for last 2 sets

Squats

Place one foot up and squat down

Stare at a spot on the ground for balance

Do reps on each side!

quads and glutes🕺🏻

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