Name: Playbook - Sierra Flint - Quads & Glutes
Uploaded: 2023-07-12T20:40:59.927Z
Duration: 45 min
Description: Quads & Glutes

Sierra

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
Reps are per side

Dumbbell bulgarian split squat

Leg extensions

Superset 1

Hack squat w/ physio ball

Jump squats

Superset 2

Cable donkey kicks

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

Superset 3

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