Name: Playbook - Ashley Thomas - Quads & Glutes (Home)
Uploaded: 2024-02-18T22:56:13.935Z
Duration: 70 min
Description: Quads & Glutes (Home)

Equipment: resistance bands, glute bands, dumbbells

Dumbbell Hip Thrust

Hold the dumbbell at chest height. Push your hips back and keep your chest up as you come down. Reach parallel and push through your heels to come up.

Dumbbell goblet squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

Place band on the thighs above the knees and then place a single heel/foot on a 12’ step. Raise one leg off the ground. Push through your heel to raise your hips. Engage your glutes as you lift
Lower back to starting position. Repeat wow on one side before switching. 


X__reps each leg

Foot Elevated Single leg glute bridge (Knee Banded)

Position a glute band above your knees and sit on a bench. Assume a medium to wide stance so that your knees are in slight valgus (cave inward) in the start position. Drive you knees outward into the band. Strive to reach full hip abduction range of motion with each rep. You can roll onto the edges of your feet to get a little more range of motion.

Knee-Banded Seated Hip Abduction

- 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

Quads & Glutes (Home)

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