Ayy itβs Sunday! Best day of the week am I right? πsave this..
🕑 Added 2021-03-07 21:58:23 +0000 UTC
Ayy itβs Sunday! Best day of the week am I right? πsave this leg workout and give it a try this week π π
LETS GOOOO π¦
1οΈβ£ STABILITY BALL LEG CURL: no weight needed for this one π π½ββοΈ position your heels on the top the ball and squeeze your hamstrings when you pull the ball in towards your glutes π Extend and repeat!! Great for hamstrings, but also booty and core π 10-15 reps
2οΈβ£ DUMBBELL CALF RAISE: oh man do I feel this one the next day! I like to use a dumbbell leverage when I donβt have a machine available. This one always tests my balance but thatβs what gets those calves burning π₯ Iβm also holding a 15 pound dumbbell. 10-15 reps
3οΈβ£ BULGARIAN SPLIT SQUAT JUMP: When Iβm
Doing a hypertrophy workout I like to add cardio bursts into some of my movements π¦ like this one! Make sure your keep a slight bend in your knee and be mindful of your balance π₯Ί add some weights in your hands if you like!! 10-12 reps each leg
4οΈβ£ LEG EXTENSION MACHINE: we all know this gem π hopefully itβs a staple in your routine to build up those quads π€ keep your back straight, core tight, and slightly grin the handles to keep steady. Add a pause at the top for extra burnnn π₯ 10-15 reps with 60 pounds
5οΈβ£ FRONT SQUAT WITH DUMBBELLS: use an underhand grip grab your weights, and position them at your collarbone ππΌ this can also be done with a barbell!! Keep your feet shoulder width apart and drop it low ππ½ββοΈ this is a great squat variation when you have no rack available! π― 10-12 reps with 20 pounds
6οΈβ£ STIFF LEG CABLE DEADLIFTS: I tried to include a lot of alternatives for compound movements in this lift π€ grab both sides of your rope and step back keeping your chest high and back straight! Feel a good amount of tension π¬ Iβm using a wide stance and keeping a slight bend in my knee. 10-12 reps with 45 pounds
7οΈβ£ CRAB WALK: LOVE this exercise for warming up the glutes AND building mass, itβs all about time under tension π₯ 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 π¦
8οΈβ£ KETTLEBELL SWING: another cardio burst π₯΅ I think we have all tried to seen these before. Itβs a power and strength exercises that really challenges the whole body πͺπΌ try not to overswing and stop when the kettlebell reaches your shoulder height. 10-20 reps with a 25 pound kettlebell.
LAST ONE ππΌ
9οΈβ£ DUMBBELL REVERSE LUNGE: SO many ways to perform lunges, no excuse not to do them π 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 π€ͺ an all around great leg lift and stability movement.
10 reps with 20 pound dumbbells.
DONE!! β give it a try this week and youβll be thanking me! Or hating me π₯Ίπ₯΅
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