Name: Playbook - Misael Echenique - W1-4/D1 Lower Body (Quads & Glutes)
Uploaded: 2023-07-17T22:46:39.501Z
Duration: 60 min
Description: W1-4/D1 Lower Body (Quads & Glutes)

- 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

- Start with your back foot on a platform 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split lunge

This is a superset (go from exercise A to B with no rest in between)
Exercise A = Leg Extensions 
Exercise B = Walking Lunges

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

W1-4/D1 Lower Body (Quads & Glutes)

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