Name: Playbook - Ally Yanecek - Quad and Glute Strength
Uploaded: 2024-01-22T02:28:48.297Z
Duration: 50 min
Description: Quad and Glute Strength

Activation: Squat walk L/R x 1 min, Glute bridge pulse x 1 min
 
Circuit A: Heavy weights
-   Leg press (or squats) x 12
 
Circuit B: Heavy weights
-   Glute bridge x 12
 
Circuit C: Heavy to Medium
-   Staggered RDL x 10 each
-   Staggered glute bridge x 10 each
 
Circuit D: Light
-   Squat pulse x 20
-   SL glute bridge x 15 each

-  Sagittal plane leg swings x 10 all
-  Frontal plane leg swings x 10 all
-  Runners lunge to hamstring stretch x 5 each with 3 sec holds
-  Dynamic 90/90 x 10 each 
-  Ankle DF mobility x 20 sec each
-  High knees x 20 
-  Butt kicks x 20

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Bend hips and knees to 90
- Rotate them side to side

90/90 Hip Mobility

- Keep foot and heel PRESSED FLAT to ground
- Push / lean knee STRAIGHT over ankle


Modification if you have limited knee mobility: put your foot on a box or chair and then lean over your ankle

Ankle Mobility

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

Lower Body Warm Up

- Squeeze your core, squeeze your glutes
- Slowly unlock your glutes as you push your hips backwards 
- Sit like you’re sitting in a chair 
- Squeeze your glutes and quads to return to stand

A: Squats (or leg press)

- Tighten core
- Squeeze glutes TO lift hips off the floor
- Pause
- Lower

*You should NOT feel this in your back. If you do 1) squeeze your glutes harder or 2) lower the weight

Advancement: elevate shoulders on bench IR elevate feet on a small step (either will increase your range of motion)

B: Glute Bridges

- Tighten core, tighten glutes

- Keep spine steady (shouldn’t bend), keep dumbbells close to legs throughout WHOLE movement (avoids low back pain)

- Stagger stance, rely more on front leg

- Reach hips back like you’re closing a door with your butt

- Squeeze glutes to return to stand
(Should feel this more in your front leg)



Modification: even out feet and perform a normal RDL

Staggered RDL

Shoulders on bench/box or floor 

- Stagger feet, tighten core

The heel that’s closer to you? That’s the glute that will do the most work

- Squeeze your glutes to lift lips off ground
- Release to lower



Modification: even out feet and perform a normal glute bridge

Staggered Glute Bridge

C: HEAVY TO MEDIUM

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Squeeze your glutes to stand 75% of the way…
- Return to the bottom (that’s 1 rep)

*You should not feel this in your back. Your glutes should be controlling the movement. If you do feel it in your back, lower the weight and focus on the glute / quad squeeze

Squat Pulses

Shoulders on bench/box or floor

- Tighten core, cross one leg over the other 

- Dig heel into ground, squeeze that glute to lift yourself off ground

If you’re using a weight, I prefer to put it over the hip of the working leg


Modification: perform staggered bridge (opposite foot on ground, slightly in front of working foot)

Quad and Glute Strength

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