1.28 Wednesday | Home

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

Warm Up

BODYWEIGHT WARM UP

2 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
BENCH
DUMBBELLS

EXERCISES
10-12 reps SQUAT TO BENCH DUMBBELLS
60 seconds Rest

SQUAT TO BENCH DUMBBELLS

10-12 reps Moderate-Heavy

If you don’t have heavy weight add a mini band and reps

Set 2 — 3X

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

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps BULGARIAN SPLIT SQUAT Left leg
10 reps BULGARIAN SPLIT SQUAT Right leg
90 seconds Rest

BULGARIAN SPLIT SQUAT

10 reps each leg
Heavy load I’ll use a pair of 40-45lb DBs

Set 3 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps KICKSTAND RDL Left Leg
30 seconds Rest
8-12 reps KICKSTAND RDL Right Leg
60 seconds Rest

KICKSTAND RDL

8-10 reps each leg
Moderate load

SLOWLY lower. With a soft bend in your knees press straight back

Superset 4 — 2X

Note- Quick reps, higher volume with 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
STABILITY BALL

EXERCISES
20 reps HEELS ELEVATED GOBLET SQUAT
15 reps WEIGHTED GLUTE EXTENSION
60 seconds Rest

heels elevated goblet squat

20 reps Moderate

Higher volume working to failure

weighted glute extension

15 reps

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