Name: Playbook - Heather Watkins - Thursday (Home) Quads & Glutes
Uploaded: 2024-04-28T22:58:38.473Z
Duration: 40 min
Description: Thursday (Home) Quads & Glutes

Olivia Lester

I always dread leg day but love it when I'm done!

Kasi

Samantha Parsley

PEAK WEEK FOR QUADS & GLUTES 

Main strength moves this block:

1. Bulgarian Split Squat (10 reps per side — can you increase weight from last week?) 

2. Heel Elevated Goblet Squat (Keeping the fourth set, can you increase your weight or
total reps!? Rep range 10-12 per set ) 

SUPERSET: Glute step down ➡️ Banded Glute Kickbacks. DO 1 side at a time. Example: Right side glute step-down for reps and then into right sided kickbacks. Rest and repeat on left side. 

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

Goblet hold stepdowns

Keep your back flat, core engaged, and shoulders relaxed and stacked over your elbows.

Wrap a band around mid shins, Push back with your left foot, toe pointing down, driving through your heel.

Hold the position for 1 to 2 seconds and then lower it down in a controlled movement.

Repeat 15reps on one side and then the other. Complete 3 sets.

Standing Banded Glute Kickback

Superset:

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

-Stand with feet shoulder width apart
and band around mid thighs
-Lower into the bottom of a squat

banded squat

Finisher:

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 (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym): Back Biceps & Abs

Saturday: Full Body Conditioning

Sara

Marca

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

Robyn

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

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