1.8 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 — 3X

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
BARBELL

EXERCISES
8-10 reps BARBELL BACK SQUATS
90 seconds Rest

barbell back squat

8-10 reps Heavy

Increase weight if able to maintain reps

Set 2 — 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
BARBELL
BENCH/BOX

EXERCISES
8-10 reps HIP THRUST
90 seconds Rest

HIP THRUST

8-10 reps Heavy

I’ve really liked doing these on the Smith Machine for easy set up

Superset 3 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps KB/DB SUMO SQUAT
12 reps FRONT FOOT ELEVATED CURTSY LUNGES Alt legs
60 seconds Rest

kb/DB sumo squat

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

FRONT FOOT ELEVATED CURTSY LUNGE

12 reps Moderate
I’ll use a pair of 25-35lb DBs

Higher volume getting full range of motion

Set 4 — 3X

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

EQUIPMENT
ABDUCTION MACHINE

EXERCISES
10-15 reps SEATED ABDUCTION MACHINE
60 seconds

seated abduction machine

10-15 reps Moderate-heavy
I’ll work around 110-130lbs

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