Name: Playbook - Sara Garavuso - D13 : Quads & Glutes
Uploaded: 2022-11-27T19:56:30.420Z
Duration: 60 min
Description: D13 : Quads & Glutes

Time to crush your workout! Remember to keep a record of the weight being used week after week.

- Rep range will remain the same. You should be increasing the weight when you can exceed the reps prescribed.
- 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
- as reps decrease : weight increases
- you can perform these on a hip thrust machine, smith machine, or using a barbell
- notice how I am using a bench at a lower setting (I am short so I want to use a bench height that causes a table top position and 90 degree angle from ankle to knee to hip

Barbell hip thrusts (heavy pyramid)

- INCREASE WEIGHT work at a 6-8R range for sets 2-4
- push elbows up and engage lats
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your mid foot 
- reps will decrease next week to challenge you at a heavier weight

Front squat

- 10R per leg 
- Use DBs or a barbell on back 
- follow the track of each leg

Walking Lunges

- Rep range will remain the same. You should increase the weight when you can exceed the reps prescribed.
- seated with back against seat and core engaged 
- squeeze in and pause and return 
- pyramid set means you need to increase the weight each set as the reps decrease
- you should be hitting failure each set

Adductor Pyramid

- 10R per leg 
For these you want to elevate your foot with a plate to avoid hitting the ground
- leg should begin crossed in front of body
- kick back leg (leg straight but knee not locked) back and slightly to the side 
- pause and return to starting position

Glute Med Kick Back

D13 : Quads & Glutes

Monthly Cardio

D3 Anterior Chain

D5 Accessory Day (Optional)

D1 Posterior Chain (Back/Legs)

D13 : Quads & Glutes

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