Name: Playbook - Vanessa Skoubye - Quads and glutes
Uploaded: 2023-02-16T00:36:37.009Z
Duration: 60 min
Description: Quads and glutes

This workout is meant for you to do heavier weight with slightly lower reps. It also includes volume hip thrusts which is 10 sets of 8 reps for hip thrusts. More challenging so please pick a weight that will push you but not injure you. I forgot to record the other workouts, but these are the ones I did.

- 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

- With a 45lb plate set your heels up on the edge with toes on the ground
- Holding a kettlebell or dumbbell for resistance
- Squat down to your heels and push back up through your quads to the top for one rep

Heel Elevated Squats

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- 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
- 10 sets Is a lot. This is volume hip thrusts. So make sure to pick a challenging weight and have good padding and good form.

Quads and glutes

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