Name: Playbook - Sally McRae - Hips,Hamstrings, Glutes, & Quads (h2GQ Workout)
Uploaded: 2023-07-12T14:26:17.634Z
Duration: 30 min
Description: Hips,Hamstrings, Glutes, & Quads (h2GQ Workout)

Kara

Aurobratati

Lauren Shima

Cynthia Miller

Legs are on fire  🔥🔥🔥
Great workout!!!

Tanya

Tara Hennessy

Beth Jordan

I only did the first 5 exercises, but this is my first body weight workout in a long time! And first one with baby B :)

Natalie

Stefanie

Thank you 🫶🏻😅😭 great workout !

Bonni

Jess Contreras

Amanda

Didn’t have time for the entire thing but what I did get in was 🔥

Jojo

Emily Lowrey

Steffanie

This is the third time in three weeks that I’ve done this workout and I’m already feeling stronger. I’ll definitely be keeping this in my weekly routine. Thanks Sally!

Lucille

Completed 9 of the exercises (garage not clean enough for the floor moves) with my 10y/o after a 2.2Mi run in the rain - loved it!!

Stefanie B.

Excellent workout!  Love all the different exercises to burn the legs.

Tough! Be it’s a start, first of many. Let’s go!!!

David

Shannon

My go-to strength routine! Thanks Sally 💛

Sean

Kenda Blanning

Grace Fa’avesi

This was HARD but helped me see where I need to keep strengthening. Thanks Sally! 💛

That’s the last time I judged a workout by the first two moves. My hammies are going to thank me tomorrow.

Rebecca

Best of Sally’s leg workouts yet. Great when there is not much space in the gym. Not much equipment needed, but still hard :) thanks sally!

Walden

Lindsey

Anna

Absolutely loved it! My legs felt tired but strong at the end!

Greta

Samantha

Excellent workout! Really great instructions and can see this will really help with strength and stability for running.

Nikki

Cara

First one I’ve tried and I’m in love !

Jess

Really great leg workout 🏋️‍♀️

Julie

Candice

Love it! Switching up my usual of heavier legs days.

Cecilia

Liz Usedon

Montse

Sabrina

Irene

This one showed me somethings I need to work on for sure!

Terri Bush

Chad

This is probably my favorite WO in this app. I keep coming back to it, and it still kicks my *ss every dang time!! Thanks, Sally🏋‍♀️

Just love this like the others thank you 🙏💛

Sally

These 12 exercises will strengthen & tone your legs to be more powerful, enduring, & STRONG!

You will do 3 sets of each exercise, then move to next exercise.

I HIGHLY recommend a warm-up of your choice to get muscles warm & prepped. Try 10-15 minutes of cycling, running, elliptical, etc.

AFTER the workout, and if you have time, consider one of my stretching/mobility sessions to round out your session.

As ALWAYS, all exercises can be modified to meet YOUR goals/needs. I want you to build into strong, controlled sessions. Never force reps or compromise form just to get a rep in- train wisely & your results will continue to improve.

Just warming up the legs here; do 3 sets of 10 reps. Shake the legs out after each set and then do next set. Rest period is 10 seconds 
- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

-Still testing the legs & waking up the muscles here- no equipment 
-Balance on one foot and squat slightly then push hips behind you as you reach for a spot in front of you.
-engage abs and glutes as you reach and come back up.
**Do 6 on each leg for 12 reps each set.
-If possible, do this in front of a mirror and watch your form. If your knee is wobbling excessively that’s feedback to pay attention to…and this is an exercise you should do often.
-Small wobbles are normal, but a knee diving in is a sign you need to strengthen hips and glutes 💪

Bodyweight single leg RDL

*NOTE* If dropping to knees is painful, you will do walking lunges instead of this exercise. Do 10 lunges each set.

-Hands on back of head, stay tall and chest up.
-The up down should be smooth, controlled and maintained in a small area, so try not to travel back and forth.
-Every time your right leg comes off the ground to stand that’s ONE REP and you will do 10 reps.

Knees to Kneel

-A kettlebell is best for this exercise but a dumbbell works great too
-Stand wide stance, toes out with a heavy weight but one you can hold for all 20 reps.
-Keep torso tall and focus on glutes powering you up with each squat.
-Switch weight hand to hand w/every squat 

-20 reps per set

Dumbbell Switch Wide Squat

-You can use ANY type of weight. I suggest a moderate weight, and one that won’t compromise GOOD FORM.
-The glutes does ALL the work as you step up, RESIST pushing off the ground to step up.
-Use any object and height for your step. Bench, couch, chair, box, just make sure it’s SOLID & STABLE. Height should be comfortable on your knee if it’s beyond 90 degrees you might feel stress especially if knees are weak, so start low then build up.
-Do 6 reps each leg for 12 reps each set

Weighted Step-Up

-DB or KB work and should be a moderate weight, not too heavy.
-Tall back, chest up, engage glutes as you lower down with weights.
-Tap foot behind you & with smooth control bring foot back, then immediately switch feet.
-Do 16 reps total each set

Squat & Tap w/Dumbbells

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells toward the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

12 reps each set

Dumbbell deadlifts

-I demonstrated this at a slower pace so you can see proper form, be sure to stay tall and really power through the glutes/quads as you jump.
-Weight is up to you, but start light for a few reps to test how it feels, I don’t want painful joints, so choose a weight that won’t add pain.
-You will jump continuously 12x then rest and begin again.

Squat n Jump w/DB

-You may use one or TWO bands as I’ve demonstrated. Choose a medium to heavy weight and make sure you can maintain feet at shoulder width the entire time. If you can’t then get a lighter band.

-This is NOT a speed exercise, take these steps steadily, smoothly and with purpose.

-You’re working hips and glutes here- this is one of the most important exercises you can do for hips & glutes💪

-You’ll take 10 steps to the right, then 10 steps to the left for ONE set. You will do 3 sets.

Side step w/bands

- Sit against a wall with your legs and hips bent at 90 degrees
-You can use a small ball OR a towel. You are simply SQUEEZING with inner thighs, so a ball isn’t necessary…a pillow works too!
- Hold object between thighs and squeeze it 20x then come to standing for a rest.

Wall Sit w/Ball or Towel

-Keep a slight bend at the front knee
-Hold moderately heavy weights
- Come straight down until shin is parallel with ground
- Use quads/glutes to power up
-Do 8 reps each leg

Dumbbell bulgarian split squat

Lue flat with a towel or slider board/circle under heels
-Elevate/lift hips to ceiling and PULL heels toward glutes, push back to extended position.

-You CAN keep hips up entire set if you’re able to keep good form and stay controlled otherwise, drop hips each rep and then push hips back up for next two.

-Keep abs engaged and shoulders relaxed

Hamstring/Hip Curls

Do this stretch right after previous exercise and you’ll thank me. ;)
-low back/glute stretch
-rock side to side
-Breathe deeply

Hold for 30-60 seconds

Hips,Hamstrings, Glutes, & Quads (h2GQ Workout)

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