Name: Playbook - Chandler Nicoll - Quads & Glutes At Home
Uploaded: 2023-12-31T16:45:54.616Z
Duration: 45 min
Description: Quads & Glutes At Home

Julianne

Meeks

Quads & Glutes focused workout you can do at home! 

Equipment: 
•Sturdy Chair 
•Resistance Bands 
•Optional Dumbbell or household item

BW Squat W/Pulse

Place band to your fitness level 
Kick one leg back and squeeze Glute

Band Kickbacks

Warm Up

Two exercises complete both before you take your rest

Keep core tight chest up
Sit & using one leg drive foot into ground and stand up 

Option: keep opposite heel on the ground for stability

Make sure to do both legs

Single Leg Sit to Stand

Start with a wide stance 
Sit back into one heel pushing hip back 
Straight into the other side

Cossack Squats

Super Set

Complete all 3 exercises before taking your rest! 

Add dumbbell or household items to add more resistance

Heels Elevated 
Toes pointed out 
Keep tension in upper back & core

Prison Squats

Hinge at hips keeping chest parallel to ground 
Sit into squat

Frogger Squats

Sit heavy in heels
Legs parallel to ground

Squat Hold

Circuit 1

Complete all three exercises before taking rest 

Add dumbbells or household items to increase resistance

Band around knees 
Press through heels 
Squeeze glutes the entire time

Banded Glute Bridges

Band above knees 
Press out squeezing your glute 
Slow on the way in

Banded Abduction

Legs parallel to the ground at a 90 degree angle

Quads & Glutes At Home

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