1.22 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

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

Superset 1 — 3X

Note- Perform exercises back to back. Resting 60 seconds between rounds. This should leave you fully recovered to take the next round.

EQUIPMENT
DUMBBELLS
MINIBAND

EXERCISES
8 reps 1 1/4 GOBLET SQUAT MINIBAND
8 reps GOBLET SQUAT
60 seconds Rest

1 1/4 GOBLET squat MINIBAND

8 reps Heavy

This is not a bounce its a controlled pulse

Drop weight to a moderate load

GOBLET squat

8 quick reps Moderate

Superset 2 — 3X

Note- Continue to keep your weight challenging in the RDL with moderate load in the Lateral lunge. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
8-10 reps KICKSTAND RDL Left Leg
8-10 reps KICKSTAND RDL Right Leg
12 reps STATIC ALT LATERAL LUNGE
60 seconds Rest

KICKSTAND RDL

8-10 reps each leg
Heavy load

Chest leaning forward to emphasize glutes. SLOWLY lower.

Option to use cables to advance

static alt lateral lunge

12 reps total
Moderate load

Option to hold a single DB between your legs

Superset 3 — 3X

Note- Performing movements back to back. Rest 30 seconds between rounds

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
15 reps WEIGHTED SINGLE LEG FLOOR BRIDGE Left leg
15 reps WEIGHTED SINGLE LEG FLOOR BRIDGE Right leg
20 reps FLOOR BRIDGE MINIBAND ABDUCTIONS
30 seconds Rest

WEIGHTED SINGLE LEG FLOOR BRIDGE

15 reps Right leg
15 reps Left leg

FLOOR BRIDGE MINIBAND ABDUCTIONS

20 reps

Bridge up and press out with the band as much as possible

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