Name: Playbook - Quin Bruce - For all you women out there! Here are some exercises geared toward you 🦾
Uploaded: 2023-01-09T00:17:39.074Z
Duration: 30 min
Description: For all you women out there! Here are some exercises geared toward you 🦾

- Get into a kneeling position on the bench and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Single Leg Kickback (from bench)

- Stand with in the assisted squat machine
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Sissy Squat

- Keep your chest up and place one foot on the slider
- Slide your foot back and bring your knee down until both legs are at 90 degrees
- Slide your foot forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Slider Reverse Lunge

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Machine Abduction w/ Band

- Support upper back on the bench and set the strap or pad across your hips 
- Position your feet in a wide stance
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position

Hip Thrusts Wide Stance

- Support upper back on the bench and set the strap or pad across your hips 
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position

Hip Thrusts

- Place your upper back on the bench, a band looped just above the knees
- Raise one leg off the floor, against the resistance of the band
- Push through your grounded heel, raising your hips 
- Pause at the top, squeezing your glutes
- Lower with control
- Complete desired reps then repeat on the opposite side

Single Leg Hip Thrust w/ Band

- Loop a band around your legs, just above your knees
- Assume a low partial squatted position and walk forward, maintaining the low stance

Crab Walks w/ Band

- Loop a band around your legs, just above your knees
- Assume a low partial squatted position and walk laterally, maintaining the low stance
- Work one direction then repeat the opposite direction back to starting position

Side Steps w/ Band

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Seated Hamstring Curls

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl one leg up, bringing your heel toward your glute, as far as possible without lifting the upper leg from the pad
- Pause at the fully contracted position
- Lower the leg back to the starting position
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl

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

Heel Elevated Dumbbell Deadlift

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

Hamstring Curl

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs halfway up
- Lower the legs back to the starting position

Hamstring Curl - Bottom Partials

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs half way
- Repeat the movement, staying in the top half range

Hamstring Curl - Top Partials

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Holding a dumbbell in each hand
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side