10-15 Kneeling Quad Extensions
20-30 Alternating Surrenders
We tend to be a quad dominant population. We will use our quads and back before we use our glutes, although our glutes are perfectly designed to dominate our movements. We just spend so much time sitting on them, we turn off their reponse.
This combination asks a lot of your quads and it’s not for lunging and squatting. The kneeling quad extension calls for full tension through the muscle while you push it’s length. The best part is how much you need to recruit your glutes in order to execute this properly. You can only maintain your alignment by activating your glutes.
You then move into the surrender. Starting on both knees, pressing one foot into the floor, activating the glutes to come to standing. The entire time your hands are begind your head so you can open up your chest and hold an open posture.