35-Minute Legs and Glutes Workout (SplitStrong 35, DAY 3)

How To Do A 1.5 Goblet Squat

1. Start standing feet shoulder-width distance apart or slightly wider than shoulder-width. Hold a single dumbbell at chest level.
2. Lower down into a squat position, lowering your hips down parallel to your knees. Driving your knees out toward your pinky toes.
3. Drive through your heels to stand 3/4 of the way back up, then lower back down to the bottom of your squat.
4. Then drive through your heels to stand all the way back up; reaching full hip extension at the top. Returning to the starting position.

How To Do An Uneven Squat

1. Begin in neutral standing position, feet shoulder-width distance apart. Hold one dumbbell in your right hand at your side.
2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (knees bent at 90 degrees). Drive knees out toward your pinky toes.
3. Then drive through your heels, squeezing your glutes as you stand tall to return to the starting position. As you return to standing, use the momentum from your hips to “curl” the dumbbell up to your right shoulder.
4. Then sit back into a squat with the dumbbell “front racked” on the right shoulder.
5. Again drive through your heels to stand tall.
6. Lower the dumbbell back down to starting position at your right side and repeat this movement pattern.
7. Switch sides for the second set, holding the dumbbell in your left hand.

How To Do A Transverse Squat Or Pivot Squat

1. Begin in neutral standing position, feet shoulder-width distance apart. Hold a single dumbbell at chest level.
2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (knees bent at 90 degrees). Driving knees out toward your pinky toes.
3. Then drive through your heels, squeezing your glutes as you stand tall to return to the starting position.
4. Once standing, lift your right foot off the mat, step your right foot 45 degrees behind you, “pivoting” through your left foot. Moving from the sagittal plane into the transverse plane of motion.
5. Lower down into a squat, then drive through your heels to return to standing.
6. Once standing with full hip extension, step your right foot back to meet your left foot (in the sagittal plane); in the starting position.
7. Switch sides for the second set, lifting your left foot off the mat.

How To Do A Deadlift With Calf Raise

1. Start standing feet hip-width apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your body).
2. Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
3. Drive through your heels to push your hips forward; squeezing your glutes as you return to a standing position.
4. Once standing, lift your heels off the mat, transferring your weight to the balls of your feet (toes), performing a calf raise.
5. Lower your heels back to the mat with control, to return to the starting position.

How To Do A Reverse Lunge With Calf Raise

1. Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand at your sides.
2. Step your right foot back and lower your back right knee down towards the mat into a reverse lunge. Aiming for a 90-degree bend in your front left knee.
3. Hold at the bottom of your lunge. Then lift your front, left heel off the ground performing a calf raise.
4. Return your left heel to the ground, then drive through your left foot to stand tall as you step your right foot forward to meet your left foot; returning to the starting position.
5. Switch sides for the second set, stepping your left foot back to lunge.

Modification: Omit the calf raise at the bottom and just perform step back lunges.

How To Do A Lateral Lunge Or Side Lunge

1. Start standing, feet hip-width apart holding one dumbbell at your chest.
2. Take a large step to the right with your right leg as you sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes pointing forward.
3. Then, drive off your right foot to reverse the movement, standing back up to the starting position (as you pull your inner thighs together).
4. Switch sides for the second set, taking a large step to the left.

How To Do A Sumo Squat

1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold one dumbbell at your chest (or two dumbbells between your legs).
2. Bend your knees to lower down into a sumo squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
3. Drive through your heels, squeezing your glutes and pulling your inner thighs together to stand tall.