Name: Playbook - Vanessa Skoubye - Quads & Glutes
Uploaded: 2023-02-16T00:35:25.160Z
Duration: 50 min
Description: Quads & Glutes

This lower body focuses mainly on quads. It is a great burner and yes, it has Bulgarian split squats in it… I know, I hate them too. Try to push yourself until failure even though I have a rep range, use a weight that will feel like it’s almost pushing you to failure in that rep range.

- 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 and push through your heels to come back up

Barbell back squat

- 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

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

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

Dumbbell bulgarian split squat

- Position foot midway on platform
- Lower slowly and push through your heel
- 12 reps per leg

Quads & Glutes

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