2.13 Thursday | Home

Hello ACF! Today we tackle Glutes and Quads. We have several single “Sets” these are your heaviest blocks in todays workout. Push it! Rest is less than 60 seconds this week so heart rate will remain high. Let’s get after it!

Warm Up

bodyweight cardio warm up

5 Minutes

Perform bodyweight movements of your choosing. Move continuously

WALL FACING LEG SWINGS

60 seconds

Switch legs halfway

ALT. RUNNERS LUNGE

30 seconds Alt legs

SEATED HIP OPENER 90/90

30 seconds Alt directions

Superset 1 — 3X

Note- Perform movements back to back. Rest 40 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
16 reps DB SUMO SQUAT
16 reps STATIC ALT. LATERAL LUNGE
40 seconds Rest

DB SUMO SQUAT

16 reps Moderate load
I’ll use a pair of 25lb DBs

Pulse 3 times before exploding up into a jump squat. Modify by removing the jump.

STATIC ALT. LATERAL LUNGE

16 reps Moderate
I’ll use a pair of 25lb DBs

Feet wider than shoulder width. Weights can be held between your legs if needed

Set 2 — 3X

Note- Work at a Moderate to Heavy load. Rest 40 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH/CHAIR

EXERCISES
12- Failure reps BULGARIAN SPLIT SQUAT each leg
40 seconds Rest

bulgarian split squat

12-Failure reps each leg
Moderate- Heavy

Low bar racked portion with a slight hinge in your spine to keep the tension in your glutes

Superset 3 — 3X

Note- Perform exercises back to back. Work at moderate load with higher reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELL/KB
MINIBAND

EXERCISES
10- Failure reps 1 & 1/4 GOBLET SQUAT
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
60 seconds Rest

1 &1/4 GOBLET SQUAT MINIBAND

10-Failure reps
I’ll work around 40lbs

45 DEGREE STANDING SIDE LEG lift

20 reps each leg

Toe out the kicking leg.
Alternative- Cable kickback

Set Burnout 4 — 3X

Note- Perform exercises back to back. This is a burner, higher volume no rest. Repeat 3 rounds.

EQUIPMENT
BENCH/CHAIR
DUMBBELLS

EXERCISES
20 reps KAS HIP THRUST DB
16 reps DOUBLE LUNGE JUMPS
No Rest. REPEAT.

kas hip thrust DB

20 reps

Work at a heavy load that takes you to failure

DOUBLE LUNGE JUMPS

16 reps

Modify by stepping in and out

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

STAR STRETCH

30 seconds Alt reach

DOWN DOG STRETCH

30 seconds

Peddle out your feet

PIGEON

60 seconds each leg

The more you square your foot to the side of the mat the more challenging