Name: Playbook - Liz Wei - Week 4 - Quads and Glutes
Uploaded: 2023-07-02T04:09:13.435Z
Duration: 60 min
Description: Week 4 - 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

- 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

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Week 4 - Quads and Glutes

Amy Yeary

Week 1 - Quads and Glutes

Week 2 - Quads and Glutes

Week 3 - Quads and Glutes

Went a little lighter but slower. Still loved it.

Week 4 - Quads and Glutes

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