Name: Playbook - Maddi Ricksham - Glutes & quads
Uploaded: 2023-04-29T13:08:50.067Z
Duration: 75 min
Description: Glutes & quads

Quick but super effective leg day!! 

Will need:
- barbell
- machines
- leg press

Stairmaster

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

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

Leg press - mid stance

- 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

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

Glutes & quads

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