1.15 Thursday | Home

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

Warm Up

BODYWEIGHT CARDIO

3 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 60 seconds between rounds. This should leave you fully recovered to take the next round.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps HEELS ELEVATED GOBLET SQUAT
60 seconds Rest

HEELS ELEVATED GOBLET squat

10-12 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
DUMBBELLS

EXERCISES
10 reps FRONT FOOT ELEVATED SPLIT LUNGE Left Leg
30 seconds Rest
10 reps FRONT FOOT ELEVATED SPLIT LUNGE Right Leg
60 seconds Rest

ELEVATED REVERSE LUNGE

10 reps each leg
Heavy load

Keep your weight in your front foot. Modify by removing the elevation

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

Circuit 4 — 3X

Note- Perform exercises one after another. 30 seconds between rounds. Finish strong

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps FLOOR LYING HAMSTRING CURL
15 reps PRISONER SQUAT
30 seconds WALL SIT ALT LEG KICK
30 seconds Rest

FLOOR LYING HAMSTRING CURL

12 reps Moderate

Higher volume working to failure

PRISONER SQUAT

15 quick reps

Fast reps

WALL SIT ALT LEG KICK

30 seconds

Pressing into that wall with the stabilizing leg

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