Name: Playbook - Sara Garavuso - W3 Quads & Glutes
Uploaded: 2022-10-03T11:54:40.565Z
Duration: 60 min
Description: W3 Quads & Glutes

Fawn

Increase weight
- Can use a plate to elevate heels
- Stance right outside hips 
- Brace core

Heel Elevated Barbell Squat

- Increase weight
- 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
- pyramid: each set as the reps decrease, the weight increases

Barbell hip thrust pyramid

Increase weight
- Neutral to narrow stance 
- Keep Glutes planted on seat
- Chest up

Leg Press

- 12R per leg 
- Keep Glutes planted on seat

Single Leg Extension

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

Walking Lunges

- 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

Increase weight
- 10R per leg 
- hips centered 
- straight neutral spine

Cable Glute Kickback

W3 Quads & Glutes

Elaine

W3 Glutes

W3 Pull Day : Back & Biceps

An amazing quad and glute pump! Love this circuit!

W3 Hamstrings & Glutes

Killer arm workout. It’s hard to now hold my 2 1/2 month old to feed him!

Alexandra Littlefield

It feels like we pushed a school bus uphill! Success! 🙌

W3 Quads & Glutes

Community

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