Name: Playbook - Sabrina Nicole - W2/D1 Quads, Glutes, Hams
Uploaded: 2023-02-05T15:14:46.555Z
Duration: 45 min
Description: W2/D1 Quads, Glutes, Hams

- Hack Squat 20, 20, 20
- Dumbbell Stiff Leg Deadlift 20, 20, 20, 15
- Hip thrust 12, 12, 12, 12
- Leg curl 20, 12, 10, 8 drop 8
- Smith Machine Lunge 12, 8, 6 (each leg)
- Leg Extension 20, 15, 15, 10 drop 10 drop 10
- Abductors superset with Adductors 20/20, 20/20, 20/20

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Double leg curl (Last set drop set 8,8)

- Step back
- Bring your knee down until both legs are about 90 degrees
- Keep your chest up

Smith Machine Lunge (etc leg)

- 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 (last set drop set 10,10,10)

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