Queenax™ of the Week: Legs and Glutes

Workouts

Queenax™ of the Week: Legs and Glutes

Strengthen your lower body with this fast-paced workout that will test leg strength and power.

Equipment Needed

  • Superfunctional™
  • Strong++™

Workout Guidelines

  1. Position one Strong++ on a set of Wall Bars. Make sure the Strong++ brackets are positioned 9 bars apart.
  2. Perform each movement on Strong++ for 30 seconds with minimal transition time between movements.
  3. Quickly switch the ankle cuff and perform all movements on the opposite leg.
  4. Disconnect ankle cuff from the carabiner, but leave it connected to your leg.
  5. Quickly transition to Superfunctional and perform each movement for 30 seconds. For single side movements, perform them on each side before transitioning to the next exercise.
  6. Rest for 2-3 minutes after completing the circuit and repeat entire circuit, starting with Strong++.
  7. Intensify this circuit by increasing your speed, but do not compromise your range of motion in favor of faster movements.

Exercises

Strong++ Glutes and Hips Series (4 exercises)

 

  1. Hip Extension: Face the unit and extend leg away from the Queenax.
  2. Squat to Abduction: Squat and lift leg away from Queenax as you stand.
  3. Squat to Adduction: Turn around, and then squat and pull knee to midline as you stand.
  4. Knee Driver: Face away from Queenax with leg reaching behind you. Drive knee to chest.

Superfunctional “Diva”: Pistol Squat to Hip Extension

 

  1. Set bar at waist level.
  2. Stand directly behind training bar on a single leg.
  3. Extend bar forward by hinging at the waist, reaching arms away from body, and lifting one leg.
  4. Pull back and switch feet as you drop into a pistol squat.

SF Jump Squat

 

  1. Set bar at hip height.
  2. With arms straight, lean back slightly until straps are tight.
  3. Squat down, keeping chest upright.
  4. Explode up into jump, keeping tight straps and straight arms.
  5. Load and repeat.

Superfunctional Suspended Lateral Lunge

 

  1. Set bar at lowest level.
  2. Stand beside bar (bar should be directly below the anchor).
  3. Set foot on bar at slight angle for grip.
  4. Push bar laterally while bending opposite leg.

SF Suspended Squat

 

  1. Set bar at lowest level.
  2. Stand on bar and hold on to straps.
  3. Position elbows at or slightly below shoulder height.
  4. Lower into a squat, keeping knees in line with toes and allowing feet to tip forward slightly.

Find more Queenax exercises in the Queenax Movement Library.

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