Name: Playbook - Lean Beef Patty - Gym Glute & Quad Leg Day
Uploaded: 2023-04-07T22:22:30.877Z
Duration: 45 min
Description: Gym Glute & Quad Leg Day

Claudia Zarraga

My quads and glutes are on fire 🔥 excellent workout!!

Last year’s challenge but who cares, the workout is cool! 🦾

Claries

chloe marlow

Damn this glute 🍑 workout hit hard. Booty grew so big my pants ripped 🤯 at the gym, and it was my second time trying out the workout 💪. Thanks Patty!

Taylor

Ashley

Nawal

I ain’t gonna be able to walk tomorrow, had the best burn 🔥

Havana

Gym based leg day routine. For the rep count you should be using a weight at which you can only get the recommended number of reps in (not much more; with good form of course).

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side
-add weight as desired

Bodyweight Bulgarian split squats

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- 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

- 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

- Leaning forward in the machine
- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abduction machine (leaning forward)

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Gym Glute & Quad Leg Day

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