Name: Playbook - Ashley Thomas - Quads & Glutes (Home)
Uploaded: 2024-01-19T23:30:04.355Z
Duration: 70 min
Description: Quads & Glutes (Home)

DB Knee Banded Glute Bridge

Stand in a wide toed out stance with a weight between your feet. Keeping your back straight perform a deadlift.

Kettlebell/Dumbbell Sumo 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

Get down on all fours, then hook a long band around something sturdy that won’t move, like a pole or piece of equipment then place the other end around the arch of your foot. Move further from the attachment spot to make it more challenging. Then kick your leg back at an upward angle, keeping foot flexed and squeezing through the glute till it’s extended behind you. 

* Keep core engaged the whole time to stabilize you.

Banded Quadrupled Kickback

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

Pause Bodyweight Single leg Hip Thrust

Place a rubber mini glute band around both ankles. Balance on one leg while using something to help support you. Lift the outer leg out to the side of your body engaging the core and outer glutes. Pause at the top for 2-3 seconds and then slowly come back to the midline and repeat. 


X__reps each leg.

Quads & Glutes (Home)

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