Name: Playbook - Vanessa Skoubye - Glutes & Quads
Uploaded: 2023-02-16T00:35:25.156Z
Duration: 65 min
Description: Glutes & Quads

This is a higher rep range workout today. I want you to still choose a heavier weight, but one that will allow you to move with control still.

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- 10 reps each leg

Dumbbell bulgarian split squat

- 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
- keep your chin tucked and drive up with your glutes and hips

Barbell hip thrusts

- 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

Barbell stiff leg deadlift

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Glutes & Quads

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