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Quads & Glutes

June 11

Quads & Glutes

  1. Back Squat – (hold dumbbells on shoulders if you don’t have a barbell) – 14,12,10,8,6 reps – going up in weight each set


  1. Dumbbell Hip Thrusts – 12 reps – 5 sets

Superset with

  1. Dumbbell Romanian Deadlift – 10 reps – 5 sets


  1. Alternating Front Lunge – 8 reps each leg – 4 sets

Superset with

  1. Goblet Squat to Side Squat – 6 reps each leg (only count side squats) – 4 sets


  1. Pulse Jump Lunges (use barbell or dumbbells on shoulders) – 10 reps – 3 sets


Back Squat 

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.


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 Romanian 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.


Alternating Front Lunge

With a dumbbell in each hand step into a forward lunge alternating legs each rep. As you step forward, this shouldn’t be a huge step, but instead a small narrow stance lunge.


Goblet Squat to Side Squat


Pulse Jump Lunges 


June 11
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