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Quads & Glutes

May 11

Quads & Glutes

  1. Sumo Squat to Deadlift – 12 reps – 4 sets
  2. Goblet Squat – 10 reps – 4 sets
  3. Alternating Reverse Lunge – 8 reps each leg – 4 sets
  4. Single Leg Goblet Box Squat – 10 reps each leg – 4 sets
  5. Squat to Calf Raises – 10 reps – 4 sets

Sumo Squat to Deadlift

Position your feet in a wide stance, a few inches outside of your shoulders with your toes pointed slightly out. Holding a dumbbell in each hand squat down keeping your knees pointed out and your weight in your heels. Squat back up into the starting position then deadlift down keeping your weight in yours heels and making sure your are pushing your hips back. Keep your chin tucked down towards your chest to help keep your back neutral. Use your mind to muscle connection and really think about squeezing and using your glutes throughout the movement.


Goblet Squat 


Alternating Reverse Lunge 

Holding a dumbbell in each hand step back with one leg so both your knees should be in about a 90° angle. When coming up you want to push through your front heel. The farther you step back the more you will be engaging your hamstrings and glutes and the closer your step back is the more you will be engaging your quads. As you can see when I step back my chest is slightly leaned forward, this is engaging also more glutes and hamstrings whereas keeping your torso more up right will engage more quads. This exercise should be performed very slow and controlled really focusing on keeping your core tight and pushing up through your heel.


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.


Squat to Calf Raises 

With your feet about hips width apart and a dumbbell in each hand, squat down as low as you can keeping your weight in your heels. As you come up from the squat you are going to go all the way up on your toes, squeezing your calves for a second before squatting back down.


May 11
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