Name: Playbook - Liz Wei - Week 1 - Quads and Glutes
Uploaded: 2023-07-02T04:09:13.364Z
Duration: 60 min
Description: Week 1 - Quads and Glutes

Amy Yeary

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Week 1 - Quads and Glutes

Week 2 - Quads and Glutes

Week 3 - Quads and Glutes

Week 4 - Quads and Glutes

Went a little lighter but slower. Still loved it.

Week 1 - Quads and Glutes

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