Name: Playbook - Adam Braud - LEGS | GLUTES, QUADS, CORE
Uploaded: 2023-02-14T16:04:43.086Z
Duration: 75 min
Description: LEGS | GLUTES, QUADS, CORE

This kicked my butt I did the best I could but dang.  It’s going to be great though working out in hotel rooms or where I don’t have access to a gym.  🫡

Nick

Lots of glutes and quads today. Time to work

Complete all movements with control. As little rest between movements as you can. Then rest a full 2 minute.

Be sure to go all the way up and hold for a second count. Lower slowly.

Feet Elevated Hip Bridges

Step one leg back behind the other leg

Bring your knee down until it reaches 90 degrees

Push through your front leg to bring your back leg forward to starting position 

Complete desired reps then repeat on the opposite side

20 total reps.

Curtsy Lunge

Tuck your chin the entire time. 

Lower slowly and make sure you are flexing the glutes at the top on each rep.

Bodyweight Hip Thrust

Bridge / Curtsy / Thrust

Do all movements for time and reps given then rest 2 minutes. Focus on form.

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Focus on form here. If you need to hold onto something to be more stable be sure to do that. You want these to be smooth not high. Try to actually keep them lower to the ground for safety.

Alternating Jumping lunges

90 angle on your knees and hips. Back flat to the wall. Flex your glutes and quads the whole time.

Wall Sit

Mountain Climbers / Lunge Jumps / Wall sit

Balance on your hips with your legs and shoulders off the ground. 

With your hands by your sides, use your core to stabilize you.

Then, pull your knees in and sit up slightly. 

Lower back down under control and repeat.

LEGS | GLUTES, QUADS, CORE

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