Name: Playbook - Sierra Flint - Quads & Glutes
Uploaded: 2023-07-12T20:34:52.090Z
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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Reverse Nordic w/ band assist

Superset

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

-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

Gorilla hops

Wall sit

Quads & Glutes

Hamstrings & Glutes

Hamstrings & glutes

Spicy 🌶 Legs & Glutes

Leg pump workout

Bodyweight only lower focus

Legs - functional bodybuilding

Glutes on fire

1/5 Glutes & Shoulders

Legs

Legs & Core

Glutes & Shoulders

Quads & Glutes

Community

More workouts from Sierra Flint