Name: Playbook - Tire Trained - 5/16 - Quads + Glutes
Uploaded: 2024-04-03T03:25:50.218Z
Duration: 60 min
Description: 5/16 - Quads + Glutes

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your feet to come back up

Heels Elevated Barbell Back Squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Keep the bar tight to the body/legs
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

SS #1

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

Seated Abductions

SS #2

- Begin with a dumbbell in the opposite hand of the working leg. Another option is to hold a dumbbell in each hand. 
- Place one foot flat on a bench behind you
- Step the working leg forward a few inches so the shin is angled forward
- The upper body should stay upright and the shin angled forward to ensure quad focus
- Push hips back and lower down until your back knee almost touches the floor
- Push through the ball of your foot and stand up
- Complete reps on both sides

Dumbbell Bulgarian Split Squats (quad-focus)

5/16 - Quads + Glutes

Jodi Doyle

Megan

Lesley Gent

Glutes + Hamstrings

Quads + Cardio

1st all barbell workout, seriously how can it get any better?🤷🏽‍♀️🔥🔥

Jessi

Glutes (Barbell Only)

Julianne

Burner for sure🔥 and I can document progress now!

5-10-15: Lower Body

Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

6 MIN AMRAP: Glutes + Hamstrings

This one felt real good! I felt I made real progress with my squats

Glutes + Hamstrings EMOM

LOWER BODY: Quads

LOWER BODY: Glutes + Hamstrings

Butts & Guts

LOWER BODY: Quads + Conditioning

Lower Body Ladder: GLUTES

Broke my RDL record at the end. 110lb baby!

LOWER: Quads + Glutes

LOWER: Glutes + Hamstrings

Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

10 MIN AMRAP: Glutes + Quads

I. Can’t. Walk. Substituted leg press for the banded side walk.

Becky

The Bulgarian split squats combo was 💀. I know I’ll be feeling this one for two days ❤️

BOOTY BUILD!

BOOTY BUILD

“This is the worst” -Steve Carell. But also the best ❤️💀

Pyramid Sets (Glutes + Abs)

Pyramid Sets (Glutes + Shoulders)

Jessica

Power of 7 (Glutes + Quads)

Glutes + Hamstrings (dumbbell only)

Glutes Supersets

100 Rep Lower Body

LOWER BODY Medley

Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

5/16 - Quads + Glutes

More workouts from Tire Trained