Name: Playbook - Heather Watkins - Thursday (Home): Quads & Glutes
Uploaded: 2024-05-13T13:33:02.387Z
Duration: 40 min
Description: Thursday (Home): Quads & Glutes

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

Olivia Lester

QUADS & GLUTES: 

Make sure that you are challenging yourself with the weight that you are using! If you’re getting to reps 8-10 with ease — you need to either slow down your reps and/or pick up heavier weight. The last few reps should be a struggle! 

main strength moves for this block: 

1. Suitcase Squats 

2. Forward lunges (10 per leg)

no set changes from week one, but you can improve this week via: better form, slowed reps and/or heavier weight

- 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

***Pregnancy: Lower the dumbbell down closer to your quads and away from resting on belly/bump 

Support upper back on a bench and the dumbbell across your hips

With both knees bent to 90 degrees 

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

DB hip thrusts

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Superset:

- 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

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

Finisher:

Thursday (Home): Quads & Glutes

Weekly Workout Details

Erin Boyer

Katelyn Thiele

Monday (Home): Hamstrings & Glutes

Monday (Gym): Hamstrings & Glutes

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

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Walking might be interesting today!!!  Awesome workout.

Samantha Parsley

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Saturday: Full Body Conditioning

Friday (Gym): Back Biceps & Abs

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

Robyn

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

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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