Less than one week to go till Christmas ;D still time to squeeze in some more workouts though!!
So today is a leg and glutes workout, this is actually my workout that i did yesterday, i always like to start my week off with some legs, so here goes guys..
warm up:
-Treadmill (incline walk)
5 minutes at RPE 6
Superset;
Exercise 1:
-Bulgarian Split squats (foot elevated on bench)
3 sets of 12 reps (per leg)
Exercsie 2:
-Narrow stance squats
3 sets of 20 reps
Perform each exercise back to back and rest for one minute between sets
Superset;
Exercise 3:
-Hip thrusts
3 sets of 20 reps
Exercise 4:
-Kettlebell sumo deadlift (KB in each hand)
3 sets of 12 reps
Perform each exercise back to back them rest for one minute between sets
Exercise 5:
-Abductor machine
3 sets of 60 reps (change position every 20 reps start in normal position, then sit slightly forward, then lean all the way forward)
Rest for 1 minute between sets
Exercise 6:
-Walking Lunges
3 sets of 10 reps (per leg)
Rest for one minute between sets
Exercise 7:
-Single leg extension
3 sets of 28 reps
Perform 8 reps as heavy as you can then drop the weight and perform a further 20-DON'T STOP!
Perform exercise on both legs then rest for 45 seconds between sets.
Your quads should now be fully pumped!! Enjoy! ;)
Make sure you perform all exercises as heavy as you possibly can without compromising form.
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