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Quads & Calves
Glutes & Quads
- Back Squat – 12,12,10,10,8,8 reps
- Goblet Squat to Side Squat – 6 reps each leg (count each side squat) – 5 sets
- Reverse Pulse lunges – 8 reps each leg – 4 sets
- Dumbbell Deadlift – 10 reps – 4 sets
- Pulse Jump Squat – 10 reps – 4 sets
Position your feet shoulder width 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. 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.
Goblet Squat to Side Squat
Reverse Pulse lunges
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. With 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.
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.
Pulse Jump Squat
Stand with your legs just outside shoulder width apart. Keeping your weight in your heels and your knees out, squat down and add a “pulse”. This means you are going to come half way up out of the squat, back down then jump up. As you land from the jump squat you are going to repeat that pulse.