Name: Playbook - Nikki Font - Quads & Glutes
Uploaded: 2024-01-09T06:11:00.285Z
Duration: 60 min
Description: Quads & Glutes

You will need:

- squat rack
- dumbbells
- bench
- hexbar

- Place your feet shoulder width apart in the center of the hexbar
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Hexbar deadlift

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squat

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

- 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

- Perform the same hip thrusts, but only go about 1/3 of the way down & pulse at the top

Thrust Pulses

Superset

- 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

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Quads & Glutes

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!

Quads & Glutes

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