8.21 Thursday | Gym

 

Second leg day this week, with an emphasis on quads and glutes

Warm Up

INCLINE WALKING WARM UP

5 Minutes

Get really warm. Perform any cardio of your choosing here

LEG SWINGS

30 seconds each leg

Big loose swings to loosen up the hips and hamstrings

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Deep squat gently pressing the knees and ankles wide

SEATED HIP OPENERS

30 seconds

Massaging side to side, leaning your chest forward and backward

 

Set 1 — 4X

Note- Perform one exercise building in weight, Rest 90 seconds at the end of each round.

EQUIPMENT
BARBELL

EXERCISES
8-12 reps BOX SQUAT
90 seconds Rest

BOX squat

8-12 reps Moderate- Heavy load
I’ll work around 155lbs

Keep the weight elevated at collarbone height

 

Set 2 — 3X

Note- Perform exercises back to back. Continue to build weight in the HIP THRUSTS if able to maintain reps. Rest 60 seconds or longer at the end of each round.

EQUIPMENT
BARBELL
BOX/BENCH

EXERCISES
8-10 reps B STANCE HIP THRUST each leg
60 seconds Rest

B STANCE hip thrust

8-10 reps Moderate- Heavy each leg

Extend one leg and press into that heel to help stabilize

 

Superset 3 — 3X

Note- Keep the RDLs heavy, increasing each round if able to maintain reps. Rest 30 seconds between rounds.

EQUIPMENT
LEG EXTENSION
CABLES

EXERCISES
12 reps RDL DUMBBELLS
12 reps GLUTE MEDIUS KICKBACK each leg
60 seconds at the end of each round

LEG EXTENSION

8-12 reps Heavy as able
I’ll work around 90-110lbs

Don’t swing- control both direction

GLUTE MEDIUS KICKBACK

12 reps Heavy load
I’ll work around 40lbs

I’ve really worked on increasing my weight here

 

Set 4 — 3X

Note- Going to failure. Rest 30 seconds between rounds.

EQUIPMENT
GLUTE HYPEREXTENSION

EXERCISES
10-Failure reps WEIGHTED GLUTE HYPEREXTENSION
30 seconds Rest

WEIGHTED GLUTE HYPEREXTENSION

10-Failure reps Heavy

I like to go as heavy as possible here for lower reps. I’ll work with a 70lb KB

 

Cooldown

STAR STRETCH

30 seconds Alt directions

Exhale as you reach opposite hand to opposite leg

DOWN DOG STRETCH

30 seconds

Peddle out your heels before pressing them into the mat and exhaling chest to thighs

pigeon

30 seconds

The more you can square that front foot to the mat the more intense the stretch

FIGURE 4

30 seconds

Switch legs halfway

 
Lower Body, Strength, Quads & GlutesAngela Fales