Name: Playbook - Tyler Richardson - Week 4 Day 3- Quads and Hips
Uploaded: 2023-05-03T02:46:10.188Z
Duration: 45 min
Description: Week 4 Day 3- Quads and Hips

Be sure to warm up and stretch before lifting weight. Check out my mobility warm up in the workouts section. Also take time to rest in between sets.

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
- 8 reps each leg

Dumbbell split squat

-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 - Work both sides
- 8 reps each leg

Dumbbell step ups

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

-Place the band above your knees 
-Have your knees slightly bent
-Move your knee away from your midline and then return back to the starting position 
-Complete 12 reps on each side

Banded hip abduction

Week 4 Day 3- Quads and Hips

Week 4 Day 4- Total Body

Week 4 Day 2- Back & Arms

Week 4 Day 3- Quads and Hips

More workouts from Tyler Richardson