Name: Playbook - Sarah Herse - 10/24 - Quads & Glutes
Uploaded: 2023-01-29T18:13:26.842Z
Duration: 45 min
Description: 10/24 - Quads & Glutes

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

B. 4 Sets:
B1. Dumbbell sumo squat x 20 reps
B2. Dumbbell glute bridge (mini band optional) x 20 reps
B3. Glute march (band optional) x 10 reps
*Rest 20 sec between sets
*Go heavy on the dumbbell (~25-50#) and really focus on engaging your glutes on these movements! Drive through your heels!

C. 4 Sets:
C1. Dumbbell 1 & ¼ front squats x 8 reps
C2. Goblet squats x 8 reps
*Rest 40 sec between sets
*Start with two heavy-ish dumbbells (~15-35#) then drop to one for the goblet squats

D. 3 Sets:- bodyweight burn
D1. Touchdown squats x 20 reps
D2. Squat pulses x 20 reps
D3. Bodyweight reverse lunges x 20
*Rest 30 sec between sets

E. 2 Sets:
E1. Banded lateral walks in place x 20 reps
E2. Banded curtsy lunge pulse on each side x 20 reps
E3. Banded squat pulse x 20 reps
E4. Banded lateral walks in place x 20 reps
*Rest 60 seconds between sets

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

(5 reps/side - 10 reps total)

- 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

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

Warm-up (lower body 4)

B. 4 Sets:
B1. Dumbbell sumo squat x 20 reps
B2. Dumbbell glute bridge (mini band optional) x 20 reps
B3. Glute march (band optional) x 10 reps
*Rest 20 sec between sets
*Go heavy on the dumbbell (~25-50#) and really focus on engaging your glutes on these movements! Drive through your heels!

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees 
- Driving your knees outward and hinging at the hips squat until you reach parallel.
- To stand, think about pressing your feet into the floor and standing up to full extension to complete the rep.

Dumbbell sumo squat

*Band is optional*

- Start by putting band around the top of your knees and lie on back with dumbbell on your hip area
- Knees bent with feet firmly planted on ground
- Push through the floor and drive your hips up and squeeze glutes, pause for a sec and lower back down
- Repeat for recommended amount of reps

Banded Dumbbell Glute Bridge

*Band is optional*

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

Circuit 1

C. 4 Sets:
C1. Dumbbell 1 & ¼ front squats x 8 reps
C2. Goblet squats x 8 reps
*Rest 40 sec between sets
*Start with two heavy-ish dumbbells (~15-35#) then drop to one for the goblet squats

- Start with feet shoulder-width apart
- Dumbbells up by your face on your shoulder area and elbows should be facing forward
- Hinge at the hips and lower yourself into a squat until you are right below parallel
- Come up about 1/4 the way and then lower back down to below parallel 
- Come to full extension to complete the rep

Dumbbell 1 & 1/4 Front Squat

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

Circuit 2

D. 3 Sets:- bodyweight burn
D1. Touchdown squats x 20 reps
D2. Squat pulses x 20 reps
D3. Bodyweight reverse lunges x 20
*Rest 30 sec between sets

- Start in standing position with feet hip width apart
- Jump out into a squat stance while touching the ground with one hand
- Jump up and bring feet back together briefly before jumping back into squat stance and touch ground with other hand
- Repeat movement for desired amount of reps.

Touchdown squats

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- 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 Burn

D. 2 sets
D1. Banded lateral walks in place x 20 reps
D2. Banded curtsy lunge pulse on each side x 20 reps
D3. Banded squat pulse x 20 reps
D4. Banded lateral walks in place x 20 reps
**Rest 60 seconds between sets

10 reps/side - 20 reps total

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place

20 reps each side - 40 reps total

- Stand with your feet shoulder-width apart and your arms down at your sides. 
- Place a band right above your knee area 
- Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays up. 
- Stop lunging when your right thigh is parallel to the ground.
- Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position.
- Repeat the movement for the other leg

Curtsy lunge pulse with mini band

- Place a band right above your knee area
- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.
- Once in the bottom, come slightly up and the lower back down in a "pulsing" manner.

Squat pulse with mini band

10/side - 20 reps total

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

10/24 - Quads & Glutes

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