Name: Playbook - Sierra Flint - Quads & Glutes
Uploaded: 2023-07-12T20:37:07.344Z
Duration: 45 min
Description: 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

- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Reverse Nordics

Superset

Hack squat w/ physio ball

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Complete one leg than switch and repeat reps on the next leg

Dumbbell step ups

Jump switch lunges

Tri set

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