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Glutes & Quads

January 14

Quads & Glutes

  1. Heel Elevated Goblet Squat to Lunge – 10 reps (only count lunges) – 5 sets
  2. Reverse Pulse Lunge – 6 reps each leg – 5 sets
  3. Dumbbell Hip Thrusts – 12 reps – 5 sets
  4. Dumbbell Deadlift – 10 reps – 4 sets
  5. Single Leg Goblet Box Squat – 8 reps each leg – 4 sets


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.


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.


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.


Dumbbell Deadlift 

Focus on pushing your hips back with a slight bend in your knees and bringing the dumbbells straight down your shins. Keep your head neutral with your spine, looking up and bringing your head up will put more pressure on your lower back so make sure your looking down or tucking your chin.


Single Leg Goblet Box Squat 

Seated on a bench, hold the end a dumbbell with both palms in front of your chest. Holding one leg out in front of you, squat up with one leg & back down. Be sure to keep your core tight and not swing your body back and forth with each rep.


January 14
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