Quads & Glutes

Quads & Glutes

1. Sumo Squat – 12 reps – 4 sets

Superset with

2. Goblet Squat – 12 reps – 4 sets

3. Romanian Deadlift – 10 reps – 4 sets

Superset with

4. Split Lunge – 8 reps each leg – 4 sets

5. Step Ups – 10 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.

Goblet Squat 

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.

Split Lunge 

Position yourself in a lunge stance with one leg about 2 feet out in front of you and the other about 2 feet behind you. Keeping your weight in you front foot heel, lower down to the ground and back up repeatedly. Do all the reps on one leg until you are finished then switch legs.

Step Ups 

The key here is slow and controlled. Focusing on one leg at a time step up and try your best not to let the other leg push off the ground, keep all your weight on the leg you are stepping up with. As you come back down to the ground you want to be as slow and controlled as possible, try your best not to let your leg land hard but rather setting in down softly. Make sure you are keeping a tight core to help with balance and stability. If this is difficult at first find something shorter than a bench or try without holding the weight.