Name: Playbook - Heather Watkins - (Home) Quads + Glutes
Uploaded: 2024-04-23T23:11:47.430Z
Duration: 45 min
Description: (Home) Quads + Glutes

Lisa Curtis

MELISSA HARRIS

Hannah

This was a good one! Some moves that aren’t my favorite, but I can tell I’m getting better at them!

Carissa

Mallory

WARM UP: Before you begin training, make sure you properly warm up and activate the muscles - this is so important! You can also sub in an incline walk!

Supersets - you’ll perform these back to back, rest for the designated time and then repeat!

Standalone - these are single exercises with the goal to push ourselves in the weight we use. We typically select HEAVY weight here so the last 2-3 reps for each set should be difficult to complete. Rest 75-120 seconds in between to recover at-least 85%!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Walk + Stretch

Activation warmup

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB walking lunges

-Sit on a bench or box 
-Apply band around thigh 
-Legs together and while keeping ankles closer, pull knees away from each other with a slight hold

Seated abductor (banded)

Superset:

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
* 10 each leg

DB step ups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Begin in a criss-cross sitting position with knees bent 

- Lift your knees towards your face rolling your back off the ground

- Slowly lower back down

Frog hip raises

- 12 per leg 

-Start in plank position with hands shoulder-width apart. Your shoulders, hips, and ankles should be in a line.

- Keep abs engaged and raise right leg off the floor until it’s at about hip height. Keep right foot flexed.

- Pause and feel the burn. Then lower your right leg back to the floor.

- Repeat with your left leg.

Plank leg lifts

Circuit:

(Home) Quads + Glutes

Cindy

(GYM) Lower Body & Core

Angela

Melissa Watson

(Home) Lower body (Quads & Glutes)

Awesome.  Even though I only had time for two rounds. Know I’ll be sore tomorrow. Thanks!!

Heather

Toni Fisher

Might be my fave lower body workout yet! 🙌🏼

Home - Lower Body

Miranda

Burning in all of the right places! 👌🏻

Michelle

Tuesday: (Home) Lower Body

(Gym) Lower Body

Tuesday (GYM): Lower Body + Core

I have done a few of Heathers challenges and really enjoy them. After moving and doing all the things that comes with that I was looking to ease back into a routine. This is the perfect way to do that! It makes working out such a breeze for anyone, beginner or advanced. This workout was easy to follow, challenging, and rewarding in the end.

Brooke

Kandice

Tuesday (Gym): Lower Body

Michelle Reynolds

Squat double pulse lunges 🤯😵‍💫

Mandy

(Home) Lower Body & Core

Hilary

Great leg and 🍑 burn! Major sweat session! 😅

Allison

Friday (Home): Lower Body

I like this workout so much I’ve done it two weeks in a row 🥵💜

Trisha McGary

Friday (Gym): Lower Body

Friday: (Gym) Lower Body

Olivia Lester

Erin

Booty is on fire after that finisher 🔥

Kali

This workout kicked my booty…literally! 😅🍑💪🏼

Did weighted wall sits for 1 minute each on the finisher! 🔥

Sarah

Tuesday (Home): Lower Body

One of my favorite workouts! Set a new PR on leg press! 500 lbs 😳

Taylor

Monday: (Gym) Lower Body

Thursday: (Gym) Lower Body

Amanda

Those squat pulses! 👌🏻👌🏻🔥🔥 I also did this one with my kiddo present the entire time. Another thing I love about these, kid friendly! ♥️🥰

(Home) Quads + Glutes

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