Name: Playbook - Samantha Skolkin - Quads AND Glutes 😉
Uploaded: 2022-01-18T05:50:27.385Z
Duration: 90 min
Description: Quads AND Glutes 😉

Let’s BLAST a quad workout and finish with killing our GLUTES! Hell yeah 🤘 my kind of workout. 

This is a tough workout. Please warm up properly especially for the front squats. Make sure you brace properly throughout the lift and choose a weight that is challenging enough to perform without form breakdown. No failing. 

After quads are fried, we will finish with a great glute burn and you’ll be walking out of the gym nice and pumped. 

Let me know how you like this one and don’t forget to tag for a feature! 🦾

Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. 

Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat.

Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm parallel to the floor.

Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. 

Keep your head and elbows up at all times. Keep a neutral neck and flat back. This will be your starting position.

Inhale deeply, brace your core and descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or below parallel to the floor. 

Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position. Repeat for the recommended amount of repetitions.

Barbell Front Squat

Stand with your feet between hip and shoulder-width apart.

Hold a dumbbell or kettlebell vertically with your hands underneath the top of the weight. 

Hold the weight against your body. 

Keep your core very tight and your back flat and the weight should be in contact with your body throughout the entire lift, bend your hips and knees to descend into the squat. 

Drive your heels into the ground to stand up to the starting position. Repeat.

Goblet Squat

Sit in the leg press and plant your feet on the foot plate, together or up to a fist-width apart, whichever is most comfortable for you

Press the foot plate away from your torso and release the leg press from its locked position. This is your starting position.

Inhale. Bend your knees and lower the foot plate towards your torso until your knees almost touch your chest.

Extend your knees and press the foot plate away to return to the starting position, ensuring that your knees remain in line with your toes at all times.

Repeat for the prescribed number of repetitions before returning the leg press to its locked position.

Narrow Stance Leg Press

For this exercise you will need to use a leg extension machine.

First choose your weight and sit on the machine with one legs under the pad (feet pointed forward) the other leg will be tucked away from the pad underneath the machine. Place your hands on the handles on each side of the machine. This will be your starting position.

Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your leg form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Using your quadriceps, extend your leg to the maximum and squeeze. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Slowly lower the weight back to the original position. Repeat for the recommended amount of reps and don’t forget to switch legs!!

Unilateral Leg Ext

Sit on the floor facing the padded roller with your back against the edge of the thigh pad. 

Position the back of your shoulders on the thigh pad and your hips under the padded roller. 

Position your feet on the floor about shoulder width apart and your knees bent. 

Once you’re in position, keep your lower back and knees stable, push through your heels and raise the padded roller by extending your hips, making sure to use the force of your glutes rather than your back!! 

IMPORTANT to tuck that chin and keep it tucked throughout entire lift! This will prevent you from overextending your back while thrusting and allows you to completely push through the use of your glutes. 

If you ever feel your lower back on these, really try tucking your chin into your chest throughout the entire movement and dropping the weight. 

Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground. REPEAT!

Machine Hip Thrusts

Lie face up on the floor with your knees bent and feet flat on the ground. 

Keep your arms by your sides with your palms down and lift your hips off of the ground until your knees, hips and shoulders form a straight line. 

Hold it at the top and squeeze and then repeat. You should feel it directly in your glutes!!

Glute Bridges

This exercise is great to develop the top of your glutes! This exercise can be done on an abduction machine, or with a band if you don’t have access to an abduction.

Using a machine, sit down and place the pad on the outer part of your knees. Legs are together. This is the starting position.

Slowly push your knees out to the side and then bring them back, in a controlled motion.

Keep constant tension throughout the entire movement. Do not rush the exercise and maintain an upright posture throughout.

Keep your core tight. Repeat.

Abductor Machine

Quads AND Glutes 😉

45 Min Shoulder Pump Workout 🔥

I Love This workout. Absolute killer Leg Workout 💪🏻

Vanessa

Courtney Hawkins

Nancy

Posterior Leg Day! 🍑🦵

INTENSE Leg Day!! 😈

It was great. I guarantee my glutes are sore. I added a 10 min elliptical warm up and lat pull downs just because I am trying to add in back work 3 times a week to grow my back.

Christina

Maribelle

Looooved this quick but amazing workout, didn’t have much time at the gym so this was perfection, 30 minutes and my legs as shaking so hardddd. Amazing Sammy 😍

Quads AND Glutes 😉

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