Name: Playbook - Nikki Font - Glutes + Quads
Uploaded: 2024-01-09T06:11:00.415Z
Duration: 75 min
Description: Glutes + Quads

Olivia

You will need :

- smith machine
- squat rack
- dumbbells
- leg press machine

- 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

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

Barbell Reverse Lunges

- With heels elevated and feet close
- Lower slowly to 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith Machine Elevated Heel 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 dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

DB Forward Lunges

Glutes + Quads

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

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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