Name: Playbook - Heather Watkins - Thursday (Home) Quads & Glutes
Uploaded: 2024-04-28T22:59:20.672Z
Duration: 45 min
Description: Thursday (Home) Quads & Glutes

Sara

Olivia Lester

QUADS & GLUTES 

Main strength moves this block:

1. Bulgarian Split Squat 

2. Heel Elevated Goblet Squat

Make sure to prioritize plenty of rest between sets so that you can bring forth just as much intention and effort on consecutive sets and reference strength guide so that you can improve week to week!

- 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

- 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

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

DB calf raises

Superset:

- 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 the kettlebell 6-12 inches in front of you with your feet shoulder distance apart, hips back, knees bent and spine straight. With long arms and maintaining a straight spine ‘hike’ the kettlebell back between your legs. Drive your heels into the ground, extending your body dynamically and finishing in an upright plank position. Allow the kettlebell to fall down and back between your legs as you hinge. Let the bell swing out in front of you, returning to your starting position.

Kettlebell Reset Swing

- Begin in a criss-cross sitting position with knees bent 

- Lift your knees towards your face rolling your back off the ground

- Slowly lower back down

Frog hip raises

Thursday (Home) Quads & Glutes

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

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

Robyn

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

Friday (Gym): Back Biceps & Abs

Saturday: Full Body Conditioning

MELISSA HARRIS

Marca

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

Katelyn Thiele

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

Community

More workouts from Heather Watkins