Name: Playbook - Ashley Thomas - Quads & Glutes (Gym)
Uploaded: 2024-01-19T23:30:04.349Z
Duration: 70 min
Description: Quads & Glutes (Gym)

Support upper back on a 12’-16’ step or bench sitting in front of the step. Roll the barbell so it’s across your hips with the pad just above the pubic bone. Hold the bar with both hands, just outside your hips. 
With both knees bent in front of you lift your hips to table top with shins 90 degrees, locking your arms out straight to keep the bar stable and over hips. Pause and squeeze the glutes hard at the top. 
Controlling the weight, lower your glutes to the floor and press back up to starting.
Pelvic floor and abdominal muscles should be engaged at the top of the move.

Knee Banded Barbell hip thrusts

Perform each exercise once before moving onto the next one. Once you finish circuit rest 60-90 seconds.
Repeat circuit for sets.

-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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward to meet other foot
- Lower back to the initial position 
- Switch legs and repeat

Dumbbell reverse lunge

Step one leg back behind the other leg. Bring your knee down until it reaches 90 degrees. Push through your front leg to bring your back leg forward to starting position. 
Alternate legs and repeat.

X__reps each leg

Alternating Dumbbell Curtsy Lunge

Lie on your back in front of a plyometric box or You can either place the centers of your feet on the edge of the box or place both heels on top of the box with your toes pointed toward the ceiling. Slide backward or forward so that your knee angle is slightly greater than 90 degrees. With your feet together and positioned on your center line, elevate one leg. 
*You can keep your leg bent or straighten it. Choose the option that gives you better mechanics and glute activation. Next, drive through your heel or the center of your foot and raise your hips until you reach full hip extension.

X__reps each leg

Single Leg Foot Elevated Glute Bridge

Circuit

Place a glute band around the thighs above the knees. With feet facing forward and a slight bend in the knees take a step to the side stretching the band and engaging the side glute muscles. 
Perform all reps in one direction on one side before doing the other side.

X__reps each way

Quads & Glutes (Gym)

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