Name: Playbook - Liz Wei - Week 3 - Quads and Glutes
Uploaded: 2023-07-02T04:09:13.427Z
Duration: 60 min
Description: Week 3 - Quads and Glutes

- 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

- 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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- 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)

Resistance band squat

Week 3 - Quads and Glutes

Amy Yeary

Week 1 - Quads and Glutes

Week 2 - Quads and Glutes

Week 4 - Quads and Glutes

Went a little lighter but slower. Still loved it.

Week 3 - Quads and Glutes

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