Name: Playbook - Taylor Ferringer - W2/D3 Quads, Hamstrings & Glutes | B
Uploaded: 2023-03-19T03:10:16.216Z
Duration: 90 min
Description: W2/D3 Quads, Hamstrings & Glutes | B

Working Sets -

   Sumo Deadlift
   DB Split Squat
   DB Elevated Goblet Squat
   Dumbbell Stiff Leg Deadlift
   EZ Bar Single Leg Hip Thrust
   Back Extensions

Cardio -
   
   Stationary Bike

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

Dumbbell Squat Superset

- Begin with weights in each hand and feet hip width apart
- Lower to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Dumbbell Stiff legged deadlift

- Support upper back on a bench and the barbell across your hips
- With one leg parallel to the ground and the other bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

EZ Bar single leg hip thrust

- With your arms crossed, feet stable and hips pressed against the incline.
- Raise your upper body with your back rounded

Back extensions

- Work for time, distance, or calories
- Increase speed as comfortable

W2/D3 Quads, Hamstrings & Glutes | B

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