Name: Playbook - Laura Cabrera - W2/D3 Quads & Glutes
Uploaded: 2024-01-17T19:38:48.290Z
Duration: 45 min
Description: W2/D3 Quads & Glutes

WARM UP GIANT SET: 
- Squat to Calf Raise 3 x 12
- Reverse Lunge (Short Band) 3 x 12ea
- Single Leg Glute Bridge 3 x 12ea

WORKOUT: 
- Decline Front Squat with DB 4 x 12
- Leg Extension 4 x 12
- Cable Glute Pull Through 3 x 15
- 45 Degree Glutes Kickbacks 3 x 15ea
- DB Sumo Squat 3 x 15
- Abduction 4 x 20

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Press up onto the balls of your feet, engaging your calves

Squat to Calf Raise

- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

12 reps each side

Reverse Lunge - Short Band

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Work both sides

12 reps each side

Single Leg Glute Bridge

WARM UP GIANT SET

- Keep your heels on a small platform
- Push your hips back and keep your chest up
- Come down until your reach parallel
- Push through your heels to come up

Decline Front Squat with DB

- 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 Extension

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable Glute Pull Through

- With your legs slightly bend kick back
- Don't rotate your hips
- Engage your glutes as you raise

15 reps each side

45 Degree Glute Kickbacks

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

W2/D3 Quads & Glutes

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