Name: Playbook - Heather Watkins - Thursday (Gym) Quads & Glutes
Uploaded: 2024-04-28T22:58:41.216Z
Duration: 60 min
Description: Thursday (Gym) Quads & Glutes

PEAK WEEK FOR QUADS & GLUTES

Main strength moves this block:

1. Bulgarian Split Squat (rep range remains 8-10 per leg, aim to increase weight) 

2. Heel Elevated Goblet Squat (10-12 rep range x 4 sets, can you increase reps or weight from last week?) 

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 by standing with one foot on a bench, one foot off to the side ready to be lowered to the ground 

hold a dumbbell in a goblet hold 

Slowly lower the nonworking leg down off the side of the bench. 

Lightly touch your foot to the floor. Return to the original position.

Repeat until number of reps are completed.
Switch legs.

Goblet hold stepdown (weak side)

Goblet hold stepdown (strong side)

Superset:

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

DB calf raises

- 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

Thursday (Gym) Quads & Glutes

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

Monday (Gym): Hamstrings & Glutes

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Sara

Marca

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

Thursday (Gym) Quads & Glutes

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