Name: Playbook - Sophia Cepero - Quad + glute workout
Uploaded: 2024-01-10T17:58:56.283Z
Duration: 90 min
Description: Quad + glute workout

- 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 heels

Front squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
-Rest 60-90 seconds in between legs 
- Repeat on the opposite side

Barbell reverse lunges

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
-Push your first set the hardest

Barbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, toes pointed slightly out, shins vertical 
- Lower your glutes to the floor and press back up to start
-Lower down 1/4 of the way then press up again
-Come down to the floor with the barbell. Each 1&1/4 rep is equal to 1 rep

1 & 1/4 Hip thrusts

Quad Extension

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Quad + glute workout

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