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Quads & Glutes

May 4

Quads & Glutes

  1. Alternating Reverse Pulse Lunges – 6 reps each leg – 4 sets
  2. Single Leg Deadlift to Lunge – 10 reps each leg (count lunge) – 4 sets
  3. Goblet Squat – 12 reps – 4 sets
  4. Sumo Squat – 12 reps – 4 sets
  5. Squat Calf Raise -10 reps – 4 sets

Alternating Reverse Pulse Lunges 

Holding a dumbbell in each hand step back with one leg and bring your knee down to the ground creating a 90 degree angle with both legs. Wish this lunge we are adding a pulse so you are going to push up through the heel of your front foot coming half way up, back down into the deep lunge, then all the way back up to the starting position. Alternate legs each time. Keep your core tight and your torso straight. To engage this more in your glutes and hamstrings you can lean your torso forward a bit while in the lunge or your can engage your quads more but having your torso more upright and straight up.


Single Leg Deadlift to Lunge 


Goblet Squat


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.


Squat Calf Raise 

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 4
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