OK guys, as some of you know, I recently had surgery 🔪 So th..
🕑 Added 2021-04-12 03:37:42 +0000 UTC
OK guys, as some of you know, I recently had surgery 🔪 So that means for the past few weeks I haven’t been able to do ANY upper body at all 🥺 Still have a few more weeks until I can provide you with those workouts so bear with me!!
I’ve created two lifts that can be done with LOWER BODY ONLY 🍑 No upper body assistance needed 🙏🏼The first one is going to be an all machine work out! YES, it is possible to do all lower body with machines putting little to no stress on upper body. The second one is going to be a bodyweight leg workout that requires no machines ❌ no dumbbells ❌ no barbells ❌ nothing! Just you, yourself, and motivation 😈
Starting with the machine lower body workout. Let’s do it 👊🏼👊🏼👊🏼
1️⃣ HIP ABBDUCTION MACHINE: this one is great for a good glute burnout 🍑🔥 this one will hit all three glute muscles with stress especially on the smaller outer glute muscles. Let’s build those curves!! I like to do a set of 10 positioned at the end of the seat, then I sit back and rest my back against the pad, and pulse until I burnout! 10-20 sets total with 70 pounds
2️⃣ LYING LEG PRESS SMITH MACHINE: first step, grab a mat cause we know that floor is dirty 🥺 this one is a great switch up from the regular leg press. Same movement, push up with your heels to ensure your feeling it in the glute. GO HEAVY, your back is fully supported! Make sure your using a spotter until you know you can re-rack the weight yourself 👍🏼 10-15 reps with 60 pounds loaded on each side.
3️⃣ SMITH MACHINE SQUATS: pretty straight forward 🤪 same squat I would perform on a regular squat rack, except this way, I do not have to use my arms to re-rack my weight 👍🏼 I always feel I can get SUPER low with squats on the smith machine. Do you feel the same?? I did 10-13 reps with 60 pounds on each side.
4️⃣ SIDE SQUAT SMITH MACHINE: this might be one that’s new to you. I love this variation to switch up my squat techniques. THERES NO RULES HERE 😉 if it feels good and your sore the next day, then do it!! Make sure your positioned right in the middle of the bar. And don’t forget to switch sides. Sometimes, doing the same lift in a different way, shocks your body and makes your muscles work harder to adjust ✊🏼 10-12 reps each side, 35 pounds loaded on each side.
5️⃣ GLUTE KICKBACKS ON CABLES: y’all have seen me do these, cause they work!! 🔥 I like using my harbinger ankle straps for this one. It’s for the glutes and you will especially feel it in the upper glute. We all want that shelf 😜 10-15 reps with 20 pounds.
6️⃣ SIDE GLUTE KICKBACKS ON CABLES: same exercise as above ⬆️ except now we are raising our leg out to the side, to work on our outer glutes 🍑 sometimes I do static movements, sometimes I pulse! Do whatever feels right, or do both 💦 10-12 reps with 10 pounds.
7️⃣ LOADED HACK SQUAT: love this exercise cause it really is the ultimate lower body lift 😍 your gonna feel this in your glutes, quads, hamstrings, and even calves. But mostly those quads 🔥 it’s safe to get as low to the ground as you can since you have proper support. SO DROP IT LOW! Push through your heels and feel that burn. I have 25 pounds on, and the bar is already weighted. 10-15 reps!!
8️⃣ SEATED LEG CURL MACHINE: here’s one you’ve never seen me do but I know you have all tried 🤩 HAMSTRINGS BABY!! I always feel this one the next day. Great isolation exercise. This one requires knee flexion so be cautious if you have knee issues 💯 Pause on the eccentric movement to add TUT (time under tension). I did 10-15 reps with 60 pounds.
9️⃣ LEG PRESS: I feel like this is my favorite exercise for the glutes and quads 🤗 NO UPPER BODY NEEDED!! For something extra, wear a band around your knees to keep your legs stable and add resistance, but make sure your knees aren’t collapsing inward. I did 10-15 reps with 70 pound loaded on each side.
🔟 HIP THRUST: if you know me by now, this is my FAVORITE glute exercise 🤗 omggg does this one really work! While I love this exercise, I wish this particular machine did have more support for the neck, as I feel it is hard to go heavy with minimal support 😥 but that is just this machine! Most are not made that way. I did 10-12 reps with 25 pounds on each side.
JUST TO BE CLEAR, I did not add any weight to the machines, I simply jumped on machines already loaded with weight or asked someone for assistance 😉 HAPPY TRAINING 💕
