1.8 Thursday | Gym

 

Quad Day with a side of glutes! We isolate those really well in this workout! Let’s have some fun!

Warm Up

STAIRMASTER WARM UP

5 Minutes

Feel free to perform any cardio of your choosing to get really warm.

WALL FACING LEG SWINGS

30 seconds

Be sure to do both legs

ADDUCTOR LUNGE

30 seconds

Be sure to do both legs

SEATED HIP OPENERS 90/90

30 seconds

 

Set 1 — 3X

Note- Perform one exercise building in weight each round. Resting 90 seconds between rounds. This should leave you fully recovered to take the next round.

EQUIPMENT
BARBELL

EXERCISES
10 reps BARBELL BACK SQUATS
90 seconds Rest

barbell back squat

10 reps Heavy

Increase weight if able to maintain reps

 

Set 2 — 3X

Note- Continue to keep your weight challenging. Rest 60 seconds between rounds.

EQUIPMENT
BARBELL

EXERCISES
8-10 reps ELEVATED REVERSE LUNGE Left Leg
30 seconds Rest
8-10 reps ELEVATED REVERSE LUNGE Right Leg
60 seconds Rest

ELEVATED REVERSE LUNGE

8-10 reps each leg
Heavy load

Chest leaning forward to emphasize glutes. SLOWLY lower.

Option to use cables to advance

 

Set 3 — 3X

Note- Slow controlled reps. Select appropriate load. Rest 30 seconds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps SINGLE LEG RDL Left leg
10 reps SINGLE LEG RDL Right leg
30 seconds Rest

SINGLE LEG RDL

10 reps Moderate load

Slow controlled reps. Keep the pulse tight and controlled

 

Set 4 — 3X

Note- Slow Control at higher volume with 60 seconds between rounds.

EQUIPMENT
LEG EXTENSION MACHINE

EXERCISES
12 reps LEG EXTENSION
60 seconds Rest

leg extension

12 reps Moderate

Higher volume working to failure

 

Superset 5 — 3X

Note- Movements are performed back to back with no rest between. 60 seconds between rounds

EQUIPMENT
HYPEREXTENSION
DB/KB

EXERCISES
10 reps WEIGHTED GLUTE EXTENSION
10 reps GLUTE EXTENSION ROUNDED BACK
60 seconds

weighted glute extension

10 reps Moderate
I’ll use a 45-60lb KB

Higher volume working to failure

glute extension rounded back

10 reps no weight

Higher volume working to failure

 

Cooldown

standing quad stretch

30 seconds Alt legs

KNEELING HAMSTRING

30 seconds

ALT. RUNNERS LUNGE

30 seconds

supine spinal twist

60 seconds

Switch legs halfway

 
Lower Body, Quads & GlutesAngela Fales