Name: Playbook - Sandra (SOfit) - Workout 13- Quads & Glutes
Uploaded: 2023-08-15T07:49:49.813Z
Duration: 45 min
Description: Workout 13- Quads & Glutes

- 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

Barbell back Squat - close stance

- 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

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Leg curl

- 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

Cable glute kickback

Workout 13- Quads & Glutes

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Mitchelle

Workout 2- Back + Biceps + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 6- Legs + Abs

Kansas and Elyssa

I could feel the burnnn. Felt nice to workout with detailed directions though.

Cynthia

Workout 7- Booty Focus

Yinka

Proud I made it through this sesh🔥🔥...sweaty like supposed to be💪🏼

Workout 13- Quads & Glutes

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