Quads & Glutes

Quads & Glutes

1. Sumo Squat – 10 reps – 4 sets

Superset with

2. Goblet Pulse Squat – 10 reps – 4 sets

3. Single Leg Deadlift – 10 reps each leg – 4 sets

Superset with

4. Step Ups – 8 reps each leg – 4 sets

5. Clam Shells – 12 reps each side – 3 sets

Superset with

6. Sissy Squats – 10 reps – 3 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 Pulse Squat

Single Leg Deadlift

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.

Clam Shells

Position yourself on your side lying on one elbow. Use your elbow to stabilize you as you press your press your hips up and bring your knee up. Slowly lower your hips and knee back down and explode back up. Make sure you squeeze at the top each rep.

Sissy Squats