Name: Playbook - Ashley Thomas - Quads & Glutes (Gym)
Uploaded: 2024-01-19T23:30:04.363Z
Duration: 70 min
Description: Quads & Glutes (Gym)

Place a glute band just above the knees and lay flat on your back on a mat. 
Roll a barbell over your legs and let it rest where your hips bend. Consider using a pad that wraps around the barbell to cushion the weight against your body.
Bend your knees 90 degrees, so they point up to the ceiling.
Keep your feet flat on the floor.
Place your hands around the barbell.
Use your heels to push your hips upward while you hold the barbell. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. Your core should be engaged as well. 
Hold this upward position for a few seconds, then slowly release back to the floor.
Move your body slowly in and out of this position for up to 10 reps, depending on your strength, stamina, and the barbell weight.
Repeat the exercise for 2 to 3 sets during your workout, with the same number of reps. Rest at least 1 or 2 minutes between sets.

Barbell Knee Banded Glute Bridge

-Stand with either foot on separate steps/boxes that are parallel to each other.
Stand with a wide stance with a kettlebell or dumbbell between your feet. 
Squat down and pick up weight pressing through your heels and squeezing your glutes to come to standing with knees slightly bent at the top. Keep your chest up and back straight with neck in neutral alignment and look forward. 
Core should be enagaged as you squat down till your quads are parallel to the ground and back to standing.

Elevated Kettlebell or Dumbbell Deadlift

Tip: The key to selecting the right box height is to go as high as you can without rounding your lower back or shifting your hips to the side.

For most people that's anywhere from 20 to 30 inches based on individual hip mobility and limb length. If you can't find the right box or bench, try using an adjustable aerobics step because you can customize the step height a riser at a time up or down.

Be sure to drive through your heel and hinge at your hips to maximally activate your glutes. And reach your arms in front of you for counter-balance.

X__reps each leg

Glute Focused Step up

Place a bench in front of the cable column, position the cable to the lowest setting, depending on the strap you are using, hook it either around your ankle or the heel/arch of your foot. If your leg is bent, kick it straight back as you extend your knee. If your leg is straight, slowly swing it back until you reach full hip extension. (You might feel your hamstrings working more with this variation.) With both variations, squeeze your glute as you reach full hip extension.

X__reps each leg

Bench Kneeling Cable Glute Kickback

Keeping both legs slightly bent. Pull your strapped ankle away from the pulley until it is fully abducted. Return your strapped leg to the starting position. Repeat for more repetitions.

X__ reps each leg.

Cable Standing Hip Abductions

Make sure your bench is secure and won’t slide backward, position your upper back against the bench,
curl your arms, dig your triceps into the bench, and make fists with your hands (or put your arms in a T position). With the bottoms of your shoulder blades lined up with the front of the bench, assume your
hip thrust stance, positioning your feet together along your center line. Next, lift one leg by pulling your knee toward your chest. To perform the movement, drive through your heel, raise your hips until they
are roughly in line with your grounded knee and shoulders, and squeeze your glute as you reach the top position. Pause in the top position, lower yourself with control, and pause in the bottom position. Do this— pause in the bottom and top position—for each

Quads & Glutes (Gym)

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