Killer Quad-Glute Workout

Dear Body Buds,

Check out this incredible workout designed and written by our Body Buddies Coach, Emily Gremillion! Check out this definition in her body in the photo below. Such an inspiring and kick-butt woman! You want to learn how to train like a beast? Email her for more information about her coaching!

Love your bud,

Kristy Jo

I always split my leg days. I will do quads/glutes and usually around 3-4 days later I will do hamstrings/glutes. I find this is the best method for me to really build my legs and focus on very specific exercises to isolate these muscle groups.

I will list three different variations: beginner, advanced, and for those of you looking to incorporate a little cardio, for the third I will add some plyos (always my favorite!)

ALWAYS, ALWAYS warm up. For leg day I will bike 5-10 minutes, minute 3-4 should be at a level 6-7 intensity!

This is a high-volume workout, but is not an endurance workout. It is intense, and should be done consecutively with only 45 seconds of rest in between sets. Unless you are incorporating the plyos, then you should take at least 1 minute to 1 ½ minute rest.

Leg extensions:

Beginner: 2 warm up sets 10-15, 1 dropset of 50 reps. Start heavy, squeeze at the contraction and keep constant tension. Once you have hit failure at that weight drop it until you complete all 50 reps.

Advanced: 1 drop set 100 reps

Plyo: after set 10 jump squats

Partial extensions:

Beginner: 1 dropset of 30 partial reps. Lean forward, (this will engage your femoris or “tear drop”) only bring up half way. Still squeeze at the contraction and keep constant tension!

Advanced: 1 dropset of 60 partials

Plyo: afer set 10 jump squats

SUPERSET

Leg press -- Click for Video

Beginner: 2 rest-pause sets of 25 reps. Shoulder width stance, bring a little below 90 degrees. Goal is 25, rep until you hit failure, pause for 5 seconds then go again until you reach 25. Superset with 20 sissy squats (dig into those tippy toes and lean back).

Advanced: 2 rest-pause 50 reps. Change stance width every time you hit failure. Start with wide, then medium, ending with narrow stance. Superset with dropset of 40 reps. Hold dumbbell in one hand, or use barbell.

Plyo: after each superset 10 box or bench jumps

SUPERSET

Rear-Foot elevated Split Squats -- Click for Video

Beginner: 3 sets 10 reps, one leg at a time. Make sure to set yourself up following your kinetic chain alignment. Front toe pointing forward, far out enough that your knee doesn’t go over it, also so you can feel that hamstring stretch. Push and power through that heel! Superset with 10 cable glute kickbacks.

Advanced: 3 sets of 20 reps one leg at a time with weight. Superset with 20 cable glute kickbacks.

Plyo: After each superset 15 ice skaters

Last sets only for advanced:

Leg extensions:

Beginner: 2 warm up sets 10-15, 1 dropset of 50 reps. Start heavy, squeeze at the contraction and keep constant tension. Once you have hit failure at that weight drop it until you complete all 50 reps.

Advanced: 1 drop set 100 reps

Partial extensions:

Beginner: 1 dropset of 30 partial reps

Advanced: 1 dropset of 60 partials

Plyo: butt kicks 30 second

STRETCH!!!