Ayy itโs Sunday! Best day of the week am I right? ๐save this..
🕑 Added 2021-03-07 21:58:23 +0000 UTC
Ayy itโs Sunday! Best day of the week am I right? ๐save this leg workout and give it a try this week ๐ ๐
LETS GOOOO ๐ฆ
1๏ธโฃ STABILITY BALL LEG CURL: no weight needed for this one ๐ ๐ฝโโ๏ธ position your heels on the top the ball and squeeze your hamstrings when you pull the ball in towards your glutes ๐ Extend and repeat!! Great for hamstrings, but also booty and core ๐ 10-15 reps
2๏ธโฃ DUMBBELL CALF RAISE: oh man do I feel this one the next day! I like to use a dumbbell leverage when I donโt have a machine available. This one always tests my balance but thatโs what gets those calves burning ๐ฅ Iโm also holding a 15 pound dumbbell. 10-15 reps
3๏ธโฃ BULGARIAN SPLIT SQUAT JUMP: When Iโm
Doing a hypertrophy workout I like to add cardio bursts into some of my movements ๐ฆ like this one! Make sure your keep a slight bend in your knee and be mindful of your balance ๐ฅบ add some weights in your hands if you like!! 10-12 reps each leg
4๏ธโฃ LEG EXTENSION MACHINE: we all know this gem ๐ hopefully itโs a staple in your routine to build up those quads ๐ค keep your back straight, core tight, and slightly grin the handles to keep steady. Add a pause at the top for extra burnnn ๐ฅ 10-15 reps with 60 pounds
5๏ธโฃ FRONT SQUAT WITH DUMBBELLS: use an underhand grip grab your weights, and position them at your collarbone ๐๐ผ this can also be done with a barbell!! Keep your feet shoulder width apart and drop it low ๐๐ฝโโ๏ธ this is a great squat variation when you have no rack available! ๐ฏ 10-12 reps with 20 pounds
6๏ธโฃ STIFF LEG CABLE DEADLIFTS: I tried to include a lot of alternatives for compound movements in this lift ๐ค grab both sides of your rope and step back keeping your chest high and back straight! Feel a good amount of tension ๐ฌ Iโm using a wide stance and keeping a slight bend in my knee. 10-12 reps with 45 pounds
7๏ธโฃ CRAB WALK: LOVE this exercise for warming up the glutes AND building mass, itโs all about time under tension ๐ฅ grab some dumbbells as position them on your shoulders. Get down in the squat position and simply walk to the side for 10 steps, the walk back, staying low!! EASY, but the burn baby ๐ฆ
8๏ธโฃ KETTLEBELL SWING: another cardio burst ๐ฅต I think we have all tried to seen these before. Itโs a power and strength exercises that really challenges the whole body ๐ช๐ผ try not to overswing and stop when the kettlebell reaches your shoulder height. 10-20 reps with a 25 pound kettlebell.
LAST ONE ๐๐ผ
9๏ธโฃ DUMBBELL REVERSE LUNGE: SO many ways to perform lunges, no excuse not to do them ๐ hold your dumbbells with your arms hanging tight to your sides. Lunge backward, and either switch legs or complete your reps on one single leg than repeat other side ๐คช an all around great leg lift and stability movement.
10 reps with 20 pound dumbbells.
DONE!! โ give it a try this week and youโll be thanking me! Or hating me ๐ฅบ๐ฅต
