Day 2 – Legs – Hamstrings, Quads & Glutes

1. Warm Up:

10 Minutes of Steady State Cardio on the Exercise Bike followed by 15 – 20 Dumbell Squats.

ezgif-com-crop-3dumbell-squats

2. Working Sets

a. Barbell Squats – Using Squat Rack

Sets: 3 sets of 10 – 12 reps.

Rest: 20 Seconds Between Sets.

Tempo: 3-2-2-1 (pause at the bottom of the movement, squeeze the glutes and push through the heels back to standing position).

b. Romanian Deadlift

Have your knees slightly bent and sit the glutes back. Concentrate on keeping the back flat, shoulders pinned back and chest up. The bar should go down to knee height and remain close to the body.

Sets: 3 sets of 10 -12

Rest: 20 seconds between each set.

Tempo: 2-1-2-1 (keep the abs engaged throughout and squeeze the glutes upon on returning back to start/standing position).

romanian deadlift.gif

c. Hack Squat

Sets: 3 sets of 10 -12

Rest: 20 seconds between each set.

Tempo: 2-1-2-1

hack squat.gif

d. Hamstring Curl

Sets: 3 sets of 10 -12

Rest: 20 seconds between each set.

Tempo: 2-1-2-0

hamstring curl.gif

e. Leg Extension – Drop Set

(A drop set is a technique where you perform a set of any exercise to failure. Start at a weight which will fatigue the muscle at around 6 – 8 reps, then immediately decrease the weight on the rack and continue until failure again. Do this until the weight becomes very light or the pin is removed. )

Sets: 3 sets. On the first two sets carry out  12 Reps. The third set will be a drop set until failure.

Rest: 20 seconds between each set.

Tempo: 2-1-2-1

leg extension.gif

f. Leg Press – Drop Set

Sets: 3 sets. On the first two sets carry out 10 -12 Reps. The third set will be a drop set until failure.

Rest: 20 seconds between each set.

Tempo: 2-1-2-1

ezgif.com-crop (5).gif

g. Hip Abductor Supersets

Sets: 3 sets of (8 reps of the Abductor immediately followed by 8 reps of the adductor machine). Be sure the weight is heavy enough for your muscles to fatigue on the 8th rep – it needs to be a push on that last rep! Keep your abs engaged, back straight and focus on squeezing the glutes throughout the movement.

Rest: 20 seconds between each set.

Tempo: 3-1-3-0

hip-abductor-2hip-abductor-1

3. The Finisher

3 sets of: Barbell Glute Bridge 10 – 12 reps, 12 Box Jumps, 16 Single Leg Dead Lifts (8 on each leg), 20 Walking Lunges (10 on Each Leg)

Rest: 45 Seconds between sets.

ezgif-com-crop-4ezgif-com-crop-3ezgif-com-crop-8ezgif-com-video-to-gif

Advertisements