1.2 Friday | 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

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

EQUIPMENT
DUMBBELL

EXERCISES
10-15 reps HEELS ELEVATED GOBLET SQUAT
60 seconds Rest

HEELS ELEVATED GOBLET SQUAT

10-15 reps Heavy

Elevate heels with DB or weight plate. DB is held up under your chin.

 

Superset 2 — 3X

Note- Perform movements back to back. Rest 60 seconds between rounds. Continue to keep your weight challenging in the Supported Step Ups. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
8-12 reps SUPPORTED STEP UP each leg
12 reps POWER STEP UPS
60 seconds Rest

supported step up

8-12 reps each leg
Heavy load

Chest leaning forward to emphasize glutes. SLOWLY lower.

Option to use cables to advance

POWER STEP UPS

12 reps each side

Option to perform on the floor vs bench or box

 

Set 3 — 3X

Note- The Curtsy lunges should take you to failure at 12 reps. Select appropriate load. Rest 30 seconds.

EQUIPMENT
MAT
MINIBAND
DUMBBELLS

EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE each leg
30 seconds Rest

front foot elevated curtsy lunge

12 reps each leg Moderate load

If this bothers your knees perform Reverse lunge or remove elevation entirely

 

Superset 4 — 3X

Note- Perform both movements with Slow Control. No rest between rounds, 3 rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps SUMO SQUAT 2 PULSE
15 reps SEATED ABDUCTION
No rest. Repeat

SUMO SQUAT 2 PULSE

10 reps Moderate load

Two pulses at the bottom of the rep

SEATeD ABDUCTION

15 reps

Take a slight lean forward to stretch those glutes

 

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