Name: Playbook - Sabrina Nicole - W4/D6 Quads, Glutes
Uploaded: 2023-02-05T15:14:46.710Z
Duration: 45 min
Description: W4/D6 Quads, Glutes

- Warmup with Lunges (no weight) 15, 15, 15 (each leg)
- Free Squat 10, 10, 10, 10
- Hipthrust 12, 12, 12
- Pendulum Squat or Hack Squat 10, 10, 10
- Smith Machine Lunge 12, 10, 8
- Leg extension 20, 15, 12, 10 drop 10 drop 10

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Warmup Lunges (Each leg)

- 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

Squat

- 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

- 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

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

Smith Machine Lunge (Each 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)

W4/D6 Quads, Glutes

Kelsie

Lauren Gerula

Fuckin amazing. Definitely felt more confident in the gym

Karla

W1/D1 Quads, Hams

Lesli

Makayla

W1/D2 Back & Shoulders

W1/D4 Quads, Hamstrings, Glutes

W1/D5 Chest & Shoulders

This has by far been the best WEEK of my workouts in the gym. So fire !

W4/D6 Quads, Glutes

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