Hey yβall ππΌπ happy almost weekend!! Hope you are killing yo..
🕑 Added 2021-05-13 22:56:01 +0000 UTC
Hey yβall ππΌπ happy almost weekend!! Hope you are killing your workouts this week. I should be able to start providing you with more upper body workouts soon, as I am almost fully healed π but for today.. LEG DAY VARIATIONS!! Try these out if your looking to switch up your leg day routine. LETS GET TO IT β¬οΈ
1οΈβ£ LOADED HACK SQUAT: love this exercise cause it really is the ultimate lower body lift π your gonna feel this in your glutes, quads, hamstrings, and even calves. But today we are keeping a high foot position to focus on the glutes!! Its safe to get as low to the ground as you can since you have proper support. DROP IT LOW! Push through your heels ππΌ I have 25 pounds on, and the bar is already weighted. 10-15 reps!!
2οΈβ£ BANDED SQUATS ON SMITH MACHINE: if your a newbie, or the squat rack is scary to you, then take advantage of the smith machine ππΌ I am using a band to help me add extra tension. Just make sure that your knees are not caving inward βπΌYou can get reallyyyy low with this one since you re-rack the weight if you canβt get up ππ try it out!! I loaded 50 pounds on each side, and did 10-12 reps.
3οΈβ£ SINGLE LEG JUMPING LUNGES ON BENCH: had to throw a cardio burst in there!! π₯΅π¦ this one is great to do in between your squat sets. With no weight, it adds a cardio burst and keep those leg muscles warmed up and ready for your heavy sets π― rest the top of your foot on the bench and make sure the knee on your working leg is not extending past your toes! Try doing 10-15 reps each side or MAX OUT π
4οΈβ£ GLUTE PUSHDOWN ON ASSISTED PULL UP MACHINE: ooo baby I love this one! Itβs a great isolation exercise for the glutes π make sure you pick a weight thatβs heavy enough to add resistance. Try not to swing! Use slow controlled movements and donβt arch that back π your bum will thank you!! I did 10-15 reps each side with 90 pounds loaded on.
5οΈβ£ SIDEWAYS SINGLE LEG PRESS: This one is a great variation if your looking to isolate the glute as opposed to the quads π― I find that the side position helps me target that specific area! Make sure the movement feels comfortable on your knees and push through your heels π€ after I isolated both legs, I finish off with a burnout with both legs doing a standard leg press, LETS GET IT π₯ I added no weight for this exercise, but feel free to add what feels good!! 10-12 reps each exercise.
YOUR DONE!! Give it a try and tell me if you loved or hated π
