Quads & Glutes

Glutes & Quads

1. Dumbbell Sumo Squat – 12 reps – 5 sets

Superset with

2. Dumbbell Hip Thrusts – 12 reps – 5 sets

3. Goblet Squat – 12 reps – 5 sets

Superset with

4. Single Leg Deadlift to Reverse Lunge – 8 rep each leg (counting deadlifts) – 5 sets

5. Deadlift to Squat – 16 reps – 4 sets

Superset with

6. Goblet Box Squat – 12 reps – 4 sets

Dumbbell 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.

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.

Goblet Squat

Single Leg Deadlift to Reverse Lunge 

Deadlift to Squat

Position your feet in a narrow stance, about hips width apart. Holding a dumbbell in each hand, keep a slight bend in your knees and bring the dumbbells down your shins being sure to push your hips back. Squeeze your glutes and hamstrings as you bring the weights back up. Bring the dumbbells to your sides and now squat down, being sure to keep your weight in your heels.

Goblet Box Squat 

Position your feet about shoulder width apart with your toes pointed slightly out & push up through your heals with each each rep. Make sure your knees are in aline with your ankles and not caving in as you stand up and also be sure sit all the way down each time and not just be touching the bench(this is why you see me lifting my feet at the bottom). Hold the weight close to chest right under your chin.