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Glutes & Quads

January 21

Quads & Glutes

  1. Sumo Squat – 14,12,10,8,6 reps
  2. Heel Elevated Goblet Squat to Lunge – 6 reps each leg (only count lunges) – 4 sets
  3. Deadlift to Curtsy Lunge – 6 reps each leg (only count lunges) – 4 sets
  4. Dumbbell Hip Thrusts – 12 reps – 4 sets


  1. Banded Hip Abductors – 12 reps – 4 sets

Superset with

  1. Banded Kick Backs – 10 reps each leg – 4 sets


Sumo Squat (use barbell or dumbbell) 

Position your feet in a wide stance a few inches outside your shoulders with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time, you also don’t want your knees coming over your toes. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.


Heel Elevated Goblet Squat to Lunge 

Holding a dumbbell with both hands in front of your chest and your heels elevated, squat down being sure to keep your core braced. Between each squat you are going to lunge forward, then bringing your foot back into that elevated position squat again and repeat the sequence.


Deadlift to Curtsy Lunge 


Dumbbell Hip Thrusts 

Place your feet hip width apart and not too far away from your body, when you press up it should make about a 90 degree angle. Place the dumbbell just below your hips and hold it in place with your hands through the exercise. Its very important to make sure you are not arching your back as you thrust up and also to not let it arch as you bring the weight down. I find it helps me to lift my toes a bit and really push through my heels to make sure I am isolating my glutes as much as possible.


Banded Hip Abductors

Seated with your feet together and a band a couple inches above your knees. Push your knees out against the band and as far out as you can and get a good squeeze. Slowly bring your knees back together and repeat.


Banded Kick Backs

Balanced on one leg with a band around your thighs, slowly kick back one leg behind you. I suggest having something to lean into so you can focus less on the balance and more on the squeeze and intention behind the movement. Be sure to keep the leg you are kicking back with straight and being sure to hold and squeeze for a second at the top. Slowly bright your leg back down and tap the ground and repeat.


January 21
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