Name: Playbook - Samantha Skolkin - Week 4 Day 4 (Quad focused/Glutes) TOUGH 🥵
Uploaded: 2022-03-07T15:24:38.864Z
Duration: 95 min
Description: Week 4 Day 4 (Quad focused/Glutes) TOUGH 🥵

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

This is a tough one you guys! First, you are going to do 15 reps of heel elevated goblet squats then immediately go into body weight close stance split squats for 12 reps without a break. This counts as one set.

THREE total sets! Take 1-2 min in between! 🔥 

YOU GOT THIS 💪

Stand in a narrow stance with your heels elevated (the higher the elevation the harder it is)

Perform a goblet squat using a kettlebell or dumbbell 

Repeat for prescribed amount of reps!!

Heel Elevated Narrow Stance Goblet Squat

In order to target more of the quads on the front of the leg while doing Bulgarian split squats, start by taking a shorter stance. That means keep your front foot closer to the bench.

When you perform the squat movement, your knee should pass over your toe. This increases knee flexion and activates more quads as you push back up to the starting position.

Lift your right or left leg (whichever leg you prefer to start on first. I start with my weaker leg first) and place it on the bench behind you. 

Your feet should still be about shoulder width apart and the forward foot should be closer to the bench than the glute version (further from the bench) so you can work your quads. It may take a few foot movements to find where the perfect spot is.. that’s completely fine. You’ll get it down.

Keep those abs tight, lunge down on your forward leg while keeping your back foot stable to the bench. 

Stop lunging when your leg is parallel to the ground or below. 

Hold it there for a second then drive through your heel to stand back up in starting position. 

Repeat for prescribed amount of reps!!

Bodyweight Close Stance Bulgarian Split Squats

TOUGH Super-set! 🔥

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.

Leg press feet narrow

Step into the sissy squat machine. (I hold a dumbbell or kettle bell to make it harder but you don’t have to)

Your toes and the top of your feet should rest under one padded roller. 

The second padded roller rests behind both calf muscles. 

Once you are securely locked in, engage your abs and roll your shoulders back and down and then sit back. 

Come into a traditional squat position, with your quads parallel to the ground (or below) 

Once you reach your end range of motion, return to the standing starting position and repeat for the prescribed amount of reps.

Sissy Squat

Sit on the ground with your back against a bench, your feet planted firmly in front of you and a padded barbell in your lap. *If you don’t have a barbell, use a heavy dumbell* or you can do this on a lying hamstring machine.

Keep your lower back and knees stable, push through your heels and raise the barbell 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!

**Choose a weight that challenges you but allows you to maintain great form! If you aren’t feeling it in your glutes, drop the weight and focus on contracting your glutes with each rep.**

Week 4 Day 4 (Quad focused/Glutes) TOUGH 🥵

More workouts from Samantha Skolkin