3.12 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 — 4X

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
DUMBBELL

EXERCISES
8-10 reps GOBLET SQUATS
90 seconds Rest

GOBLET squat

8-10 reps Heavy
I’ll begin at 60lb DB and climb

Increase weight if able to maintain reps

 

Set 2 — 3X

Note- Perform one exercise building in weight each round. Resting 60 seconds between rounds.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
10-12 reps SINGLE LEG HIP THRUST Left leg
10-12 reps SINGLE LEG HIP THRUST Right leg
60 seconds Rest

SINGLE LEG HIP THRUST DB

10-12 reps Heavy
I’ll begin with a 40lb DB

I’ve really liked the glute activation I experience with single leg work

 

Set 3 — 3X

Note- Perform movements back to back. Rest 60 seconds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps KB/DB SUMO SQUAT
60 seconds Rest

sumo DEADLIFT

10-12 reps Heavy load
I’ll use a single 110lb DB

Press back with your hips slight hinge in your chest to keep it in the glutes

 

Set 4 — 3X

Note- Perform movements back to back. Rest 60 seconds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps FRONT FOOT ELEVATED CURTSY LUNGES Left Leg
8-12 reps FRONT FOOT ELEVATED CURTSY LUNGES Right Leg
60 seconds

FRONT FOOT ELEVATED CURTSY LUNGE

8-12 reps Moderate
I’ll use a pair of 10-15lb DBs

Weight is optional. Modify by changing the height the bench, lower the easier

 

Set 5 — 2X

Note- Movements is performed to failure. 60 seconds between rounds

EQUIPMENT
HYPEREXTENSION

EXERCISES
15 reps GLUTE HYPEREXTENSION ROUNDED BACK
60 seconds

GLUTE HYPEREXTENSION ROUNDED BACK

15 reps

Higher volume working to failure. Press your hips into the pad.

 

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