Welcome back to PodWorkouts and Happy Monday! Today we're focusing on GLUTES and QUADS - two of my favorite muscles! Let's jump right into it!

If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready.

As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts!

*If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE.

Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it!

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E Q U I P M E N T:

Barbell

Rig

Medium to Heavy Kettlebell

Medium to Heavy Dumbbell

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W A R M  U P:

10 Glute Bridges

10 Squats

10 Glute Kickbacks

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S T R E N G T H:

A. 12 min EMOM:

Min 1) 8 Front Squats

Min 2) 12 Back Squats

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B1. 3x12 Goblet Forward Lunges

B2. 3x8 Goblet Cossack Squats

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C1. 3x20 Dumbbell Box Step Ups

C2. 3x12 Weighted Butterfly Glute Bridges