12.15 Monday | Home

 

Glutes and Quads on the menu today. Let’s have some fun!

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Perform bodyweight movements of your choosing. Get warm move for 3 continuous minutes.

LEG SWINGS

60 seconds

Switch legs halfway

ALT. RUNNERS LUNGE

60 seconds Alt legs

seated hip opener

60 seconds

Alt directions

 

CNS Prep Circuit 1 — 1X

Note- This block is designed to prime the body for load.

EQUIPMENT
MAT
SINGLE KB/DB

EXERCISES
30 seconds FLOOR BRIDGE REACH Alt. Directions
30 seconds SINGLE LEG FLOOR BRIDGE each leg
30 seconds GOBLET SQUAT

FLOOR BRIDGE REACH STRETCH

30 seconds

SINGLE LEG FLOOR BRIDGE

30 seconds each leg

GOBLET SQUAT

30 seconds Light load

 

Set 2 — 3X

Note- Be sure to do 2-3 warm up sets before beginning with your starting weight. Perform one exercise with 40 seconds rest between. Work at a Moderate to Heavy load allowing you to maintain 10 reps and stay within the suggested rest period. This is challenging on the lungs and legs.

EQUIPMENT
DUMBBELLS

EXERCISEDS
10-12 reps HEELS ELEVATED GOBELT SQUAT
40 seconds Rest

HEELS ELEVATED GOBLET SQUAT

10-12 reps Moderate-Heavy
I’ll use a single 45-60lb weight

 

Superset 3 — 4X

Note- Perform exercises back to back. Rest 60 seconds between round.

EQUIPMENT
BENCH
DUMBBELLS
MINIBAND

EXERCISES
12-15 reps SINGLE LEG HIP THRUST DB Left Leg
12-15 reps SINGLE LEG HIP THRUST DB Right leg
12-20 STANDING LEG LIFT each leg
60 seconds Rest

KAS HIP THRUST

12-15 reps Heavy

Range of motion is shorter, be sure to lockout the top of the thrust. Keep reps quick

STANDING LEG LIFT

12-20 reps each leg

Avoid dipping in the standing hip when you kick up. Height is not as important as control.

 

Superset 4 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Increase weight if able to stay in the suggested rep range for the BSS.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
8 reps COPENHAGEN PLANK BENT LEG SIDE ADDUCTIONS each leg
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT

8-12 reps each leg, Heavy
I’ll use a single 50lb DB

Option to place that other hand on an item for support

COPENHAGEN PLANK BENT LEG SIDE ADDUCTIONS

8 reps each leg

Option to HOLD vs perform addictions

 

Burnout Set 5 — 2X

Note- Perform bodyweight walking lunges as quickly as possible. Rest 15 seconds. Then grab a light to moderate load and perform 60 seconds of Walking Lunges. Work for the full 60 seconds. Do not compromise form or depth for speed. Rest 30 seconds. Repeat 2 rounds.

EQUIPMENT
DUMBBELLS (Light to Moderate)

EXERCISES
60 seconds BODYWEIGHT WALKING LUNGES
15 seconds Rest
60 seconds WALKING LUNGES (weighted)
30 seconds Rest
Repeat 3 rounds

BODYWEIGHT WALKING LUNGES

60 seconds

Perform as many reps as possible in 60 seconds.

WALKING LUNGES

60 seconds Light to Moderate I’ll use a pair of 15-20lb DBs

Quick reps

 

Cooldown

STANDING QUAD STRETCH

60 seconds Alt legs

STAR STRETCH

30 seconds Alt sides

HIP AND ANKLE OPENER

30 seconds

FIGURE 4 LEG STRETCH

60 seconds Each leg

 
Lower Body, Quads & GlutesAngela Fales