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Glutes & Quads

June 25

Quads & Glutes

  1. Front Squat – 14,12,10,8,6 reps

 

  1. Goblet Box Squat – 10 reps – 5 sets

Superset with

  1. Dumbbell Hip Thrusts – 12 reps – 5 sets

 

  1. Alternating Reverse Pulse Lunge – 8 reps each leg – 4 sets

Superset with

  1. Heel Elevated Goblet Squat – 10 rep – 4 sets

 

Front Squat 

When holding the barbell, you want to make sure your fingers are under the bar, your elbows are out and you are holding it against your chest. If this is uncomfortable for you, you can also hold dumbbells or weight plate. Set your feet about shoulder width apart with your toes slightly pointed out. When squatting down your knees should be following your toes, slightly out and not caving in. It’s important to keep your chest up during the squat and not letting the weight pull you forward.

 

Goblet Box Squat

Position your feet about shoulder width apart with your toes pointed slightly out & push up through your heals with each each rep. Make sure your knees are in aline with your ankles and not caving in as you stand up and also be sure sit all the way down each time and not just be touching the bench(this is why you see me lifting my feet at the bottom). Hold the weight close to chest right under your chin.

 

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.

 

Alternating Reverse Pulse Lunge

Holding a dumbbell in each hand step back with one leg and bring your knee down to the ground creating a 90 degree angle with both legs. Wish this lunge we are adding a pulse so you are going to push up through the heel of your front foot coming half way up, back down into the deep lunge, then all the way back up to the starting position. Alternate legs each time. Keep your core tight and your torso straight. To engage this more in your glutes and hamstrings you can lean your torso forward a bit while in the lunge or your can engage your quads more but having your torso more upright and straight up.

 

Heel Elevated Goblet Squat 

Stand the dumbbell up on its side and position your heels together on top of it. (you can also use a weight plate or wedge if that’s more comfortable) Position the other dumbbell in your palms comfortably and hold it close to your chest under your chin. Keep your chest up and your torso upright. Make sure you are pushing your knees out and not letting them cave in, I point my toes slightly out to help this. If you have never done this exercise before, don’t hold the weight until you feel comfortable. Adding a “pulse” here means before you come all the way up out of the squat, you are going to go back down after your get about half way up then al the way up and repeat.

Details

Date:
June 25
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