Name: Playbook - Ally Yanecek - Quads and Glute Lift
Uploaded: 2024-01-22T02:28:48.302Z
Duration: 50 min
Description: Quads and Glute Lift

Activation: squat hold x 1 min, 20 squat pulses
 
Circuit A: HEAVY
-   Leg press (or squats) x 12
 
Circuit B: HEAVY
-   RDLs x 12
 
Circuit C: Medium
-   Staggered squat x 10 each
-   Staggered RDL x 10 each
 
Circuit D: Light
-   Squat pulse x 15
-   Floating RDL x 10 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

Squats (or Leg Press)

- Squeeze your core, squeeze your glutes
- Unlock glutes and reach your hips back (like you’re closing a door with your butt)
- Keep the weight close to / touching your legs 
- Squeeze your glutes to return to standing

Romanian Deadlifts (HEAVY)

- 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)

Staggered RDL

- Feet shoulder width apart
- Shift weight to right leg
- Prop yourself up on left toe
    — (this leg is only used for balance, all the work is being done in your right leg)
- Sink your hips back and down
- Squeeze your glutes and quad to stand 

Perform on both sides

Staggered Squats

C: 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

- Hold 1 to 2 dumbbells, keep close to your leg throughout the movement to avoid low back pain

- Tighten core, tighten glutes
- Rely on your stance leg 
- Reach hips back
- Float leg

- Squeeze glute of stance leg to return to stand

Floating RDL

D: LIGHT

Quads and Glute Lift

Quads and Glute Lift

More workouts from Ally Yanecek