Name: Playbook - Sarah Herse - 10/10 - Quads & Glutes
Uploaded: 2023-01-29T18:04:56.754Z
Duration: 35 min
Description: 10/10 - Quads & Glutes

A. Warmup x 2 Sets:
A1.Jumping jacks x 30 sec
A2.Bottom of squat hold x 10 sec
A3.Alternating reverse lunges x 30 sec
A4.Prisoner good morning x 30 sec
*Rest 20 sec b/w sets

B. 3 Sets:
B1. Dumbbell reverse lunge to b-stance squat x 8 reps of complex/side
B2. Banded glute bridge + abduction x 20 reps
B3. Dumbbell squeeze adductor lifts (on floor) x 15 reps
*Rest 30 sec between sets
*If you don’t have a band, just perform without
Try for a heavy-ish dumbbell, 20-40# on first exercise, then move to something light for the adductor lifts

C. 3 Sets:
C1. Dumbbell squat clean x 5 reps
C2. Dumbbell squat walk x 3 steps each direction (this ends up being 12 squats total)
C3. Jump squats (no weight) x 10 reps
*Rest 1 min between sets
*Try for a moderate weight, ~15-35# DB’s

D. 2-3 sets - booty burner
D1. Dumbbell glute bridge x 20 reps
D2. Dumbbell frog pump x 20 reps
D3. Glute bridge (just bodyweight) x 20 reps
D4. Frog Pump (just bodyweight x 20 reps
*Rest 90 sec between sets

A. Warmup x 2 Sets:
A1.Jumping jacks x 30 sec
A2.Bottom of squat hold x 10 sec
A3.Alternating reverse lunges x 30 sec
A4.Prisoner good morning x 30 sec
*Rest 20 sec b/w sets

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

Warm Up

B. 3 Sets:
B1. Dumbbell reverse lunge to b-stance squat x 8 reps of complex/side
B2. Banded glute bridge + abduction x 20 reps
B3. Dumbbell squeeze adductor lifts (on floor) x 15 reps
*Rest 30 sec between sets
*If you don’t have a band, just perform without
Try for a heavy-ish dumbbell, 20-40# on first exercise, then move to something light for the adductor lifts

(8 reps of complex/side) 

- Holding one dumbbell in a hand lunge back with one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance.
- Push up and bring your back foot a foot forward to get into the b-stance position.
- Maintaining a mostly upright torso, initiate the movement at the hips and knees simultaneously and sink your hips downward as far you are comfortably able without letting your back round.
- Keeping your knees tracking in line with the toes of each foot, press through your whole front foot and reverse the movement to stand up.

Dumbbell reverse lunge to b-stance squat

- Lay on the floor with your legs bent and place mini band around knees
- Push through your heels bringing your hips up
- Once at the top push out against the mini band and then return to stating position 
- Repeat for recommended amount of reps

Banded Glute Bridge + Abduction

- Lay down face up on the ground and place one dumbbell between thighs (the ends of the dumbbell touching inner thigh/knee area - find a comfortable spot in that area)
- Legs should be bent and keep back flat against floor
- While squeezing the dumbbell lift your legs off the ground and bring knees up so they are perpendicular with your torso
- Lower back down to hover feet over ground and repeat for recommended amount of reps.

Dumbbell squeeze adductor lifts (on floor)

Circuit 1

C. 3 Sets:
C1. Dumbbell squat clean x 5 reps
C2. Dumbbell squat walk x 3 steps each direction (this ends up being 12 squats total)
C3. Jump squats (no weight) x 10 reps
*Rest 1 min between sets
*Try for a moderate weight, ~15-35# DB’s

- Hip-width stance with the dumbbells on outside of feet
- Shoulders over or slightly in front of dumbbells at set-up
- Heels down and arms straight until hips and legs extend
- Lumbar curve maintained and hips extend rapidly 
- Shoulders shrug, followed by a pull under with the arm sand dumbbells are received in the bottom of a front squat
- Complete at full hip and knee extensions with dumbbells on the shoulders.

Dumbbell squat clean

(3 steps in each direction - total of 12 squats total)

- Having a dumbbell in each hand, bring to your shoulders where your elbows are pointing forward in the front rack position (dumbbells slightly resting on shoulders)
- With feet shoulder width apart squat down until you are about parallel
- Come almost all the way up and then step out in one direction laterally and squat down again. 
- Continue this motion until all reps are completed and the repeat the other direction.

Dumbbell squat walk

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Circuit 2

D. 2-3 sets - booty burner
D1. Dumbbell glute bridge x 20 reps
D2. Dumbbell frog pump x 20 reps
D3. Glute bridge (just bodyweight) x 20 reps
D4. Frog Pump (just bodyweight x 20 reps
*Rest 90 sec between sets

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell glute bridge

- Lying on your back, bend at the knees, and press the bottom your feet together, holding dumbbell 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Dumbbell frog pumps

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lying on your back, bend at the knees, and press the bottom your feet together. 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

10/10 - Quads & Glutes

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