Name: Playbook - Heather Watkins - Thursday (Home): Quads & Glutes
Uploaded: 2024-05-19T19:33:10.084Z
Duration: 40 min
Description: Thursday (Home): Quads & Glutes

Olivia Lester

Second lower body day of the week and this time we are focusing on our quads + glutes!  

Main strength moves for the next six weeks:

1. Suitcase Squats 

2. Forward lunges (10 per leg)

Superset of single leg hip thrusts — do one side at a time, first weighted and then drop to bodyweight. Example: weighted R side SL hip thrusts straight into bodyweight R side SL hip thrust, rest and then complete the left side for one set 

Finisher: choose one — sprints 30 seconds on, 30 seconds rest x 5 minutes OR 50 box jumps

- 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

Frog squat hamstring stretch

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Walking Hamstring sweep -  toe touch

Activation Warmup:

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- 10 per leg

Dumbbell forward lunges

- Holding dumbbells down at your side
- Step back and across in to a curtsy lunge
-keep front row straight 
- Step back to the starting position
* Reps are total, split between sides

DB curtsy lunge

-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:

Complete one leg at a time, first weighted and then straight into bodyweight.

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
-* reps are total, divide per side

Weighted Single leg hip thrust

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

Bodyweight single leg hip thrust

Sprint

- 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

Finisher: CHOOSE ONE

Thursday (Home): 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 (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym): Back Biceps & Abs

Saturday: Full Body Conditioning

Erin Boyer

Katelyn Thiele

Had a short time frame to get this in & I don’t regret making it work! Still feeling the burn 🔥🔥

Walking might be interesting today!!!  Awesome workout.

Samantha Parsley

You totally kicked my butt today on his workout! 🥵🥵

Robyn

Now time to wash the car!! Happy Saturday crew 💕 Day 3/4 ✅

That wall sit finisher…. x3 🫣 Day 4/4 ✅

MELISSA HARRIS

Sara

Marca

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

Happy Monday!! LOVED the new variation for lateral raise 🥵

I up’d my weights! Definitely felt the burn!

Morgan

Happy Saturday!! Core complete at the LIVE today! 🥰

Thursday (Home): Quads & Glutes

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