Name: Playbook - Misael Echenique - W5-8/D1 Lower Body (Quads + Glutes)
Uploaded: 2023-07-17T22:46:39.520Z
Duration: 60 min
Description: W5-8/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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

- Place feet higher on the platform
- 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 (glute focused)

- Holding a dumbbell in one hand
- Step off box with one leg and lower until you touch the floor
- Extend your leg on the box to come back up
* Work both sides

W5-8/D1 Lower Body (Quads + Glutes)

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