Name: Playbook - Heather Watkins - Thursday (Gym) Quads & Glutes
Uploaded: 2024-04-28T22:59:02.111Z
Duration: 60 min
Description: Thursday (Gym) Quads & Glutes

Olivia Lester

QUADS & GLUTES

Main strength moves this block:

1. Bulgarian Split Squat (rep range 8-10 per leg) 

2. Heel Elevated Goblet Squat (Added a fourth set!) 

Make sure to prioritize plenty of rest between sets so that you can bring forth just as much intention and effort on consecutive sets.

Reference your strength log for intentional progression - not many changes from week one. Optimize your form, slow your reps and increase weight if you can!

- 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

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Warmup:

- 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
8-10 reps per leg

DB Bulgarian split squats

- Elevate heels onto weight plate
- Hold dumbbells/kettlebell in each hand at shoulders
- Lower into a dumbbell/kettlebell goblet squat
- Stand up to full extension
- increase weight as reps decrease

Heel elevated goblet squat

- 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 per side

DB step ups

- 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)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset:

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

Cable kickbacks

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

Wall sit

Finisher: (weighted for extra challenge)

Thursday (Gym) Quads & Glutes

Weekly Workout Details

Sara

Marca

Monday (Home): Hamstrings & Glutes

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Thursday (Gym) Quads & Glutes

Community

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