Name: Playbook - Sabrina Nicole - W3/D1 Quads, Glutes
Uploaded: 2023-02-05T15:14:46.643Z
Duration: 45 min
Description: W3/D1 Quads, Glutes

- Hip thrust (barbell or machine) 20, 20, 20
- Abductors superset with Adductors 20, 20, 20
- Glute kickback (cable or machine) 12, 12, 12
- Smith machine squats (or pendulum squats) 12, 12, 12
- Single Leg - Leg Press 12, 12, 12
- Leg Extension 12, 12, 12, 10 drop 10 drop 10
- Lunges (each leg)

- 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

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

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Superset

- Get into position 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

Glute kickback (Cable)

- Start with a wide stance
- Push your hips back as you come down
- Reach parallel
- Some straight back up

Smith Machine Squats

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- 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 triple drop set of 10's)

- Bring your back knee down until both legs are at about 90
- Come straight up
- Keep your chest up

Lunges (smith machine)(15 each leg)

W3/D1 Quads, Glutes

Dana

Love you!! Thank you! That was an amazing workout 💪🏽🫶🏽🫵🏽

W3/D1 Quads, Glutes

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