Name: Playbook - Maddi Ricksham - Quads & glutes
Uploaded: 2023-04-29T13:08:50.075Z
Duration: 65 min
Description: Quads & glutes

Will need:
- barbell or smith machine
- DB
- calf machine & abductor machine

- I am using a smith machine but either that or barbell works!
- 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
- Push through your heels to stand up

Barbell back squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on opposite side

Barbell reverse lunges

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet 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

Abductor machine

- Push through the balls of your feet
- Engage your calves as you go up

Quads & glutes

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