Name: Playbook - Nikki Font - Glutes & Quads
Uploaded: 2024-01-09T06:11:00.315Z
Duration: 50 min
Description: Glutes & Quads

Parece tranqui! Pero no subestimar, termine con las piernas temblando

Tatiana

Such a great workout! Shaking and sweating at the end. Love it

Mary Petrizzi

You will need :

- squat rack
- kettlebell
- dumbbells
- bench

Complete both exercises back to back with no rest in between to complete 1 set

- 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

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset #1

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

Drop the weight and immediately rep out 15 bodyweight squats

Bodyweight elevated heel squat

Superset #2

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

After your 10th rep, drop the dumbbell and perform 10 bodyweight reps

Dropset

Superset #3

Glutes & Quads

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Glutes & Quads

Community

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