Name: Playbook - Tire Trained - LOWER BODY (Glutes + Hamstrings + Quads)
Uploaded: 2024-04-03T03:25:50.486Z
Duration: 45 min
Description: LOWER BODY (Glutes + Hamstrings + Quads)

1. Barbell Back Squats

2A. RDL
2B. Heel Elevated Goblet Squats

3A. Bulgarian Split Squats
3B. Banded Lateral Walk

4. Hip Thrust

- 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 (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

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 (RDL)

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell or kettlebell
- Repeat for desired reps

Heel Elevated Goblet Squat

LOWER SS #1

- 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

Dumbbell Bulgarian Split Squats (quad-focus)

- Put a booty band around the legs just above the knees
- Push the knees out throughout the entire move, do not let the knees knock inward
- Maintain an athletic stance (soft knees, core engaged, and shoulder blades together)
- Step laterally (to the side) and plant the full foot on the ground
- Maintain a challenging tempo that allows for good time under tension, be sure not to go too fast

Banded Lateral Walk

LOWER SS #2

- Support upper back with shoulder blades resting on a bench
- Roll the barbell across your hips
- Plant feet firmly on the ground and thrust the hips up until the knees are at 90 degrees and you have full extension of the hips
- Return to the starting position
- Be sure to inhale and brace before the contraction and release once the contraction is over

Barbell Hip Thrusts

LOWER BODY (Glutes + Hamstrings + Quads)

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

5/16 - Quads + Glutes

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 ❤️💀

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Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

LOWER BODY (Glutes + Hamstrings + Quads)

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