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Quads & Glutes

January 7

Quads & Glutes

  1. Sumo Squat – 12,12,10,10,8,8

Superset with

  1. Pulse Jump Squat(bodyweight) – 10 reps – 6 sets


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

Superset with

  1. Jump Lunges(bodyweight) – 20 reps – 4 sets


  1. Squat Calf Raises – 12 reps – 4 sets

Superset with

  1. Curtsy Lunges – 8 reps each leg – 4 sets


Sumo Squat

Position your feet in a wide stance a few inches outside your shoulders 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, you also don’t want your knees coming over your toes. 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. Hold the dumbbell with both hands in-between your legs and relax your arms.


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.


Goblet Squat to Side Squat


Jump Lunges(bodyweight) 

Start in a lunge position with one leg out on front of you and the other back behind you. As you come up from the lunge you are going to explode up and switch legs. If the jump is difficult for you right row start with alternating forward lunges.


Squat 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.


Curtsy Lunges 

Stand with your feet hips width apart, lunge your leg back and to the side of your body. Lunging back with your right leg you are going to go back and to the left, lunging back with your left leg you are going to go back and to the right. Your front leg should be bent at a 90 degree angle and you should be pushing up through the heel. You should feel this exercise in your glutes and hips and slightly in your quads.


January 7
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