Name: Playbook - Ashley Thomas - Quads & Glutes (Gym)
Uploaded: 2024-02-18T22:55:55.017Z
Duration: 70 min
Description: Quads & Glutes (Gym)

Perform each exercise once through then rest 60-90 seconds. Repeat for sets.

Make sure your 12-16’ 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 with weight across the hips, positioning your feet together along your center line. 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. Repeat.

Barbell hip thrusts

Knee Banded Glute Bridge

Superset

Perform each exercise once through. Rest 60 seconds then repeat for sets.

Hold dumbbells at shoulders.
Place a flat bench a couple feet behind you. Now rest your right foot behind you on the bench with only the lower half portion of the top of your foot on the bench. Keep your left leg straight.
Begin exercise by lowering your body straight down as far as you can to the ground, bending at the knee and hip. Pause, then push back up to starting position. Repeat with left leg the prescribed reps then switch to right leg.


X__reps each leg

DB Front Rack Bulgarian Split Squat

Place a flat bench a couple feet behind you. Now rest your right foot behind you on the bench with only the lower half portion of the top of your foot on the bench. Keep your left leg straight.
Begin exercise by lowering your body straight down as far as you can to the ground, bending at the knee and hip. 
Pause and pulse at the bottom. Repeat with left leg the prescribed reps then switch to right leg.


X__reps each leg

Bulgarian Split Squat Pulses

Standing upright on one foot, facing the TRX anchor, with the other foot held up several inches in front of you, hold the TRX handles and squat down with the supporting leg as deeply as you can.
Press through the heel of the squatting leg to push yourself up back to the starting position.
Repeat this movement several times, before switching legs and repeating the same thing.


X__reps each leg

TRX Pistol Squat

Begin in a prone position with mini band around ankles and your legs off the box. Bring your legs from a wide position back together in the center with your knees bent. Keeping your back in a neutral position. Squeeze the glutes at the top and outward tension on the band.

Ankle Banded Reverse hyperextensions

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

Lie on your back and position your heels together. Position your heels close to your butt and allow your hips to abduct. You don’t want your feet too far from your body or too close, and you don’t want your knees touching the ground or straight up in the air. Get the dumbbell into position by centering it over your hips and gripping the outsides of
the weight. To execute the movement, keep your knees and feet in the same position, drive through the outsides of your heels, and raise your hips. Squeeze your glutes as you reach full hip extension.

Quads & Glutes (Gym)

More workouts from Ashley Thomas