Name: Playbook - REBALANCE - Quads & Glutes
Uploaded: 2023-03-16T04:50:49.242Z
Duration: 45 min
Description: Quads & Glutes

This leg day is designed to focus on form. We will be targeting quad and glute activation. Keep your tempo slow and controlled. No dirty reps

- Start with feet outside shoulder width distance 

- With feet turned out at a 25 degree angle 

- Place barbell on your back press hips back and lower to parallel

- Keep knees wide inline with baby toe

- Press heels into ground to rise 

*Keep your core engaged and elbows tucked

Barbell speed squats

- Start with feet hip width distance 

- Hinge and bow at the waist to pick up weight 

- Keep your core tight and chest up 

- Engage your lats

- Drive through your heels to activate glutes 

- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- 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

- Begin with a dumbbell in each hand

- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees

- Push hips back and lower down until your back knee almost touches the floor

- Push through your heel and stand up

*complete 6 reps each side

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