Name: Playbook - Sarah Herse - 9/19 - Quads & Glutes
Uploaded: 2022-12-11T21:24:24.750Z
Duration: 30 min
Description: 9/19 - Quads & Glutes

Awesome workout! Just what I needed a quick 30 min strength for leg day. Circuit 2 and 3 was EVERYTHING!

Siobhan

Ashley Chapman

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. Single arm dumbbell hang clean to reverse lunge x 5 reps (right)
B2. Single arm front rack reverse lunge x 5 (right)
B3. Single arm dumbbell hang clean to reverse lunge x 5 reps (left)
B4. Single arm front rack reverse lunge x 5 (left)
*Rest 20 seconds between sets
Find a moderate/heavy dumbbell here, 20-40#
 
C. 3 Sets:
C1. Touchdown squats x 20 reps
C2. 1 & ¼ dumbbell glute bridge x 15 reps (option to wear mini band above knees)
C3. Frog pump (no weight) x 15 reps
*Rest 30 seconds between sets 
*use same or heavier dumbbell that you used on part 1

D. 4 Sets:
D1. Goblet pause squat x 12 reps
D2. Goblet squat pulses x 10 reps
*Rest 45 seconds between sets & try to increase weight each set

E. Optional
E1. Band assisted quad leanbacks: 3 x 8-10 reps
*If you have the set up to practice these, give it a go. If not, you can skip this part!

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. Single arm dumbbell hang clean to reverse lunge x 5 reps (right)
B2. Single arm front rack reverse lunge x 5 (right)
B3. Single arm dumbbell hang clean to reverse lunge x 5 reps (left)
B4. Single arm front rack reverse lunge x 5 (left)
*Rest 20 seconds between sets
Find a moderate/heavy dumbbell here, 20-40#

(right side)

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Immediately step back about two feet from your other foot. Lower your body, keeping your torso upright and dumbbell on shoulder (front rack position)
- Once knee touches ground push back up and return to starting position 
- Repeat the whole complex on opposite side

Single Arm Dumbbell Hang Clean to Reverse Lunge

(right side)

- Hold one dumbbell on your shoulder with the ends of the dumbbell facing in front of you and behind you (elbow should be pointing forward)
- Shoulder width stance
- Engage your core and step back with one leg directly behind you
- Lower yourself until your knee taps the floor then drive up and return to starting position
- Repeat on opposite leg

Single Arm Dumbbell Front Rack Reverse Lunge

(left side)

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Immediately step back about two feet from your other foot. Lower your body, keeping your torso upright and dumbbell on shoulder (front rack position)
- Once knee touches ground push back up and return to starting position 
- Repeat the whole complex on opposite side

(left side)

- Hold one dumbbell on your shoulder with the ends of the dumbbell facing in front of you and behind you (elbow should be pointing forward)
- Shoulder width stance
- Engage your core and step back with one leg directly behind you
- Lower yourself until your knee taps the floor then drive up and return to starting position
- Repeat on opposite leg

Circuit 1

C. 3 Sets:
C1. Touchdown squats x 20 reps
C2. 1 & ¼ dumbbell glute bridge x 15 reps (option to wear mini band above knees)
C3. Frog pump (no weight) x 15 reps
*Rest 30 seconds between sets 
*use same or heavier dumbbell that you used on part 1

- 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

*Option to wear mini band above knees*

- 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 briefly, come down about 1/4 way and then drive your hips up again and hold briefly.
- Come back down to the ground to complete the rep.
- Keep pelvis slightly tucked under during the entire movement

1 & 1/4 dumbbell 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.

Frog pumps

Circuit 2

D. 4 Sets:
D1. Goblet pause squat x 12 reps
D2. Goblet squat pulses x 10 reps
*Rest 45 seconds between sets & try to increase weight each set

- 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

- Hold the dumbbell at chest height and feet shoulder-width apart 
- Push your hips back and keep your chest up as you come down 
- Reach parallel and then start pulsing up and down motion 
- Repeat for recommended amount of reps then stand all the way up

Dumbbell Goblet Squat Pulse

Circuit 3

*Try for 8-10 reps
*Optional

- Start by sitting on your knees about 2-3 feet from where your band is tied 
- Using the band for assistance lean back as far as your body allows (and comfortable) 
- And use your quads and core to bring yourself back to an upright position 
- Repeat for recommended amount of reps

9/19 - Quads & Glutes

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