Name: Playbook - Sarah Herse - 8/29 - Quads & Glutes
Uploaded: 2022-12-11T21:13:41.935Z
Duration: 30 min
Description: 8/29 - Quads & Glutes

Shirley

Tara Wood

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps
 
B. 3 Sets:
B1. Goblet pause Bulgarian split squat x 12/leg
*Rest 30 seconds between sets
*You can sub with regular split squats (both feet on ground) if preferred
 


C.  4 Sets:
C1. Dumbbell sumo squat x 20 reps
C2. Dumbbell frog pump x 20 reps
*Rest 30 seconds between sets
 
D. 4 Sets:
D1. Goblet pause squat
1 x 20
1 x 15
1 x 12
1 x 10
Start with a light/moderate weight and then increase weight on each set. Push yourself on that last set!
*Rest 30-60 seconds between sets
 
E. Banded Glute Finisher: Clam Shells & Fire Hydrants x 2 Sets:
E1. Banded clam shell  x 30 seconds / side 
E2. Banded fire Hydrant  x 30 seconds / side
*Rest 60 seconds between sets

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

(5/side - 10 total reps)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- 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

- 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

Warm Up: Lower Body (1)

B. 3 Sets:
B1. Goblet pause Bulgarian split squat x 12/leg
*Rest 30 seconds between sets
*You can sub with regular split squats (both feet on ground) if preferred

- Grab a dumbbell/kettle bell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.
- Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and pause for 2-3 seconds.
- Then push back up to a standing position. The higher the bench or box, the harder the exercise.

Goblet pause Bulgarian split squat

C.  4 Sets:
C1. Dumbbell sumo squat x 20 reps
C2. Dumbbell frog pump x 20 reps
*Rest 30 seconds between sets

- 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

- 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

Circuit 1

D. 4 Sets:
D1. Goblet pause squat
1 x 20
1 x 15
1 x 12
1 x 10
Start with a light/moderate weight and then increase weight on each set. Push yourself on that last set!
*Rest 30-60 seconds between sets

- Grasp the dumbbell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for a few secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

E. 2 sets
E1. Banded clam shell  x 30 seconds / side 
E2. Banded fire Hydrant  x 30 seconds / side
*Rest 60 seconds between sets

30 sec/side

- Place the Mini Band right up above your knees. Lie on your side on your arm and other hand can be in front or on your hip
- Without rocking back, lift your top knee up as high as you can, squeezing your glutes as you lift. Hold at the top then lower back down.

Clamshell with mini band

30 sec/side

- Place band around knee area or slightly above.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Actively push against the band throughout the whole movement.
- Lower your leg to starting position to complete 1 rep.

8/29 - Quads & Glutes

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