Name: Playbook - Sarah Herse - 8/8 - Quads & Glutes
Uploaded: 2022-11-02T20:16:07.316Z
Duration: 30 min
Description: 8/8 - Quads & Glutes

Anke Schneider

New Daily Dose schedule starts today! I hope you enjoy it!

A. Warm-up x 3 sets
A1. Standing 3 point tap with mini band x 5 sets of sequence per side
A2. Standing banded abduction x 20 reps
A3. Air squat x 10 reps
A4. Ground to sky reach x 10 reps
 
B. 4 Sets:
B1. Dumbbell split squat x 10 reps (right)
B2. Dumbbell split squat pulses x 10 reps (right)
B3. Dumbbell split squat x 10 reps (left)
B4. Dumbbell split squat pulses x 10 reps (left)
*Rest 30 secs b/w sets
 
C. 4 Sets:
C1. Dumbbell 1 & ¼ front squats x 10 reps
C2. Banded dumbbell glute bridge x 20 reps with pause at the top of each rep
*Rest 30 secs b/w sets
 
D. 4 Sets: (bodyweight burner)
D1. Lateral lunge to knee drive x 5 reps (right)
D2. Lunge to jumping knee drive x 10 reps (right)
D3. Lateral lunge to knee drive x 5 reps (left)
D4. Lunge to jumping knee drive x 10 reps (left)
D5. Pulsing jump squats x 10 reps
*Rest 30 secs b/w sets

E. Mini band glute burnout (optional) x 2 sets
E1. Banded glute bridges x 20 reps
E2. Glute bridge abduction x 20 reps
E3. Donkey kicks (with mini band) x 20 reps/leg
E4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 seconds between sets

A. Warm-up x 3 sets
A1. Standing 3 point tap with mini band x 5 sets of sequence per side
A2. Standing banded abduction x 20 reps
A3. Air squat x 10 reps
A4. Ground to sky reach x 10 reps

(5 sets of sequence/side - 10 reps total)

- Start by placing a mini band right above your knees
- Lift one foot just off the floor and tap the floor out in front with your toes and return back to center. 
- Then, tap your toe out laterally. 
- Finally, tap your toe straight back.
- Repeat, alternating lead legs.

Standing 3 point tap with mini band

- Standing with feet right under your hips and hips hinged slightly.
- Put a resistance band around both legs right above the knees.
- In one motion, push your knees away from each other and then push back to neutral position. It should look like your are doing a butterfly with your knees.
- Make sure your knees are not caving in, constantly push them outwards.

Standing abduction with mini band

- 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 a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

Warm Up

B. 4 Sets:
B1. Dumbbell split squat x 10 reps (right)
B2. Dumbbell split squat pulses x 10 reps (right)
B3. Dumbbell split squat x 10 reps (left)
B4. Dumbbell split squat pulses x 10 reps (left)
*Rest 30 secs b/w sets

(right leg)

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

Dumbbell split squats

(right leg)

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Start a pulsating movement by coming up a very small amount and then lowering again 
- Repeat for specified reps and then do it again on the other leg.

Dumbbell split squat pulses

(left leg)

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

(left leg)

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Start a pulsating movement by coming up a very small amount and then lowering again 
- Repeat for specified reps and then do it again on the other leg.

Circuit 1

C. 4 Sets:
C1. Dumbbell 1 & ¼ front squats x 10 reps
C2. Banded dumbbell glute bridge x 20 reps with pause at the top of each rep
*Rest 30 secs b/w sets

- 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

*Pause at top of each rep*
*Add band above knee for additional challenge 

- 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

Circuit 2

D. 4 Sets: (bodyweight burner)
D1. Lateral lunge to knee drive x 5 reps (right)
D2. Lunge to jumping knee drive x 10 reps (right)
D3. Lateral lunge to knee drive x 5 reps (left)
D4. Lunge to jumping knee drive x 10 reps (left)
D5. Squat pulse jumps x 10 reps
*Rest 30 secs b/w sets

(right leg)

- Start with feet shoulder width apart
- Laterally step out about 2-3 feet and bend knee into a cossack squat position
- Push off that bent knee to return to a standing position while bringing that knee to a "high knee" position as high as you can
- Repeat on other leg

Lateral Lunge High Knee

(right leg)

- Start with feet hip width apart
- Lunge back with one foot until knee is touching/almost touching ground
- Push off the front foot and bring your back leg up/knee up to a "high knee" position and jump off the ground 
- Return to the lunge position to complete one rep
- Repeat on opposite leg

Lunge to jumping knee drive

(left leg)

- Start with feet shoulder width apart
- Laterally step out about 2-3 feet and bend knee into a cossack squat position
- Push off that bent knee to return to a standing position while bringing that knee to a "high knee" position as high as you can
- Repeat on other leg

(left leg)

- Start with feet hip width apart
- Lunge back with one foot until knee is touching/almost touching ground
- Push off the front foot and bring your back leg up/knee up to a "high knee" position and jump off the ground 
- Return to the lunge position to complete one rep
- Repeat on opposite leg

- Start with feet shoulder width apart
- Send hips back and bend at the knees until you are parallel or right below parallel 
- Push through the ground and jump off the floor (full extension)
- Drop back into a squat and pulse for a few seconds and then repeat the whole cycle

Squat Pulse Jumps

Bodyweight Burner

C. 2 sets
C1. Banded glute bridges x 20 reps
C2. Glute bridge abduction x 20 reps
C3. Donkey kicks (with mini band) x 20 reps/leg
C4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 seconds between sets

- 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

- Lie faceup on the floor with your knees bent and your feet on the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold for a count, then return to the starting position.
- Repeat for recommended amount of reps

Glute bridge abduction

20/leg

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kicks with mini band

- 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.

8/8 - Quads & Glutes

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