Happy Hump Day! Every body, we are now less than 2 weeks away from Christmas, hope your all on track with all you need to do...
Today we will be targeting those legs and glutes as it is hump day..
Warm up:
-Treadmill (walking)
10 minutes at RPE 7
Exercise 1:
-Hip Thrusts
1 set of 15 reps
1 set of 12 reps
1 set of 10 reps
1 set of 6-8 reps
Rest for 1 minute between sets increasing weight each time.
Exercise 2:
-Bulgarian split squat
3 sets of 15 reps
Rest for 30 seconds between sets
Exercise 3:
-Step ups
3 sets of 12 reps
Rest for 30 seconds between sets
Superset-
Exercise 4:
-Leg extension
4 sets of 15 reps
Exercise 5:
-Hamstring curl
4 sets of 15 reps
Perform each exercise back to back then rest for 30 seconds between sets
Exercise 6:
-Sumo kettlebell squat
3 sets of 12 reps
Rest for 30 seconds between sets
Now lets finish with a lil abs-
Superset-
Exercise 1:
-Air bike
3 sets of 20 reps
Exercise 2:
-Bottoms up
3 sets of 5 reps
Perform each exercises back to back and rest for 30 seconds between sets.
Stretches:
-All fours quad stretch
2 sets of 30 seconds
-Kneeling hip flexor stretch
2 sets of 30 seconds
-Dynamic hamstring stretch
2 sets of 30 seconds
Foam roll:
-Hamstrings
2 sets of 30 seconds
And we're done!! i wish it could be leg day every day!
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