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Quads & Glutes

March 9

Quads & Glutes

  1. Sumo Squat to Deadlift – 12 reps – 4 sets
  2. Dumbbell Deadlift – 10 reps – 4 sets
  3. Heel Elevated Goblet Squat – 12 reps – 4 sets
  4. Split Lunge – 10 reps each leg – 4 sets
  5. Curtsy Lunges – 8 reps each leg – 4 sets

Sumo Squat to Deadlift

Position your feet in a wide stance, a few inches outside of your shoulders with your toes pointed slightly out. Holding a dumbbell in each hand squat down keeping your knees pointed out and your weight in your heels. Squat back up into the starting position then deadlift down keeping your weight in yours heels and making sure your are pushing your hips back. Keep your chin tucked down towards your chest to help keep your back neutral. Use your mind to muscle connection and really think about squeezing and using your glutes throughout the movement.

 

Dumbbell 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.

 

Heel Elevated Goblet Squat 

Stand the dumbbell up on its side and position your heels together on top of it. (you can also use a weight plate or wedge if that’s more comfortable) Position the other dumbbell in your palms comfortably and hold it close to your chest under your chin. Keep your chest up and your torso upright. Make sure you are pushing your knees out and not letting them cave in, I point my toes slightly out to help this. If you have never done this exercise before, don’t hold the weight until you feel comfortable.

 

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.

 

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.

Details

Date:
March 9
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