Name: Playbook - Heather Watkins - Thursday (Gym): Quads & Glutes
Uploaded: 2024-04-23T23:11:48.227Z
Duration: 60 min
Description: Thursday (Gym): Quads & Glutes

Peak week for Quads & Glutes - aiming to progress in our two main strength movements: 

1. Walking lunges (fourth set with 20 reps)

2. single leg hip thrusts (8-10 per leg)

The rest of the workout has a lot of unilateral work to help with muscular imbalances! Start with your weaker side first and then switch to the stronger side!

*Rest period for single leg hip thrusts are in between sides!

Finisher: Glute kickbacks straight into wall sits! 💥

- Sit with your right knee bent at 90 degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
- Let your leg rest flat on the floor.
-Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
-Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.
Hold for a few seconds and switch to the other side

90/90 stretch

-Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
- Lean forward, stretching your left hip toward the floor.
- Squeeze your butt; this will allow you to stretch your hip flexor even more.
- Hold briefly
- complete reps/time and switch to opposite side to repeat

Lunging Hip Flexor Stretch

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Warmup/Activation:

- 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 
16-20 reps total

DB walking lunges

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides, 10 per side

Single leg hip thrust

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

Superset:

- 10 each leg 
- 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)

- Strap the cable to your ankle 
- Bring your knee up 
- Kick your leg back behind you engaging your glute

Cable kickbacks

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Finisher:

Thursday (Gym): Quads & Glutes

Lacie Fallin

Lordy you have smoked my lower body today!!!  Loved it!!!

Samantha Parsley

Sara

Monday: (Home) Hamstrings & Glutes

Heather Sue

New strength group—🥵 new challenge! Loved it!

Shaunti

Monday: (Gym) Hamstrings & Glutes

Jessica

Did a quicker circuit-style and lowered weights a teensy bit {due to time} and WOW 🤯 still a great burn!!

Olivia Lester

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Did my LISS earlier in the week & tacked this onto full body — loved this circuit!!

Wednesday: LISS & Core Circuit

Melissa Watson

Katelyn Thiele

Thursday (Home): Quads & Glutes

Friday (Home): Back Biceps + abs

Friday (Gym): Back Biceps + abs

Perfect for a Saturday morning of starting over with my journey!

Saturday: Optional Full Body Conditioning

I started this week over because I didn’t complete it and was quickly reminded how brutal this workout is! Jello legs for days!

Definitely feeling the burn this morning!!

I had to modify the reverse plank. I did a regular plank with leg lifts. I still felt the burn.

Abbie

Saturday: Full Body Conditioning

Mandi

Took the last 2 days off due to illness but this perked me right back up!!

That looked much easier than it was for me!!!  Good butt kick on this Saturday morning.

My arms were noodles by the end and I had to make some modifications but it was a good workout! 🏋️

Megan Stevens

Hannah

That core workout was no joke. Now enjoying a walk on this beautiful day!

Devon

Katharine

Almost dropped my weights with that finisher. Woah!

3 way raises got me good at the end!! 🥵

Tonja Peterson

Christine

Holy cow- those curtesy bench step overs were KILLER

Sunday Funday 🥳 Really enjoyed this one!!

Thursday (Gym): Quads & Glutes

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