Name: Playbook - Heather Watkins - Thursday (Home): Quads & Glutes
Uploaded: 2024-04-23T23:11:48.085Z
Duration: 45 min
Description: Thursday (Home): Quads & Glutes

Samantha Parsley

Hannah

Quads & Glutes for this second lower body day of the week. 

Two main strength movements remain in this strength block: 

1. Walking lunges (added a fourth set of 20 reps!)

2. Single leg hip thrusts (rest periods in between sides) - 8-12 reps per leg

- 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
- repeat for reps/time and then change sides

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 
20 total reps

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

- Keep your hips in the same place as you step up
- Come down with a slow controlled movement
 - 10 reps per side

Lateral 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

- Push your hips as you come down
- Reach parallel and explode up

ALTERNATIVE TO BOX JUMPS: Jump squats

Superset:

Alternating goblet squat with alternating forward lunges! 

Hold a moderate size weight, complete a goblet squat, a forward lunge back to squat and then complete lunge on the opposite side

Goblet Squat to Forward Lunge

- Keeping your feet aligned with your knees 
- Push out your legs 
- Ensure your movement against the resistance is smooth and controlled
- 15 per side

Standing Abductor

-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)

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
* 10 reps per side

Banded clamshell

CHOOSE ONE & COMPLETE 3 ROUNDS

Thursday (Home): Quads & Glutes

Lacie Fallin

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

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 (Gym): 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

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 (Home): Quads & Glutes

Community

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