Todays workout focused a lot on holds and squeezing the muscle group. Making it a bit of a longer session, but a great one! This workout was inspired by Alicia Gowans, WBFF Pro.
Squats – barbell – 6sets of 8 reps – hold for 4sec at the bottom, squeeze your glutes for 2 secs at the top.
Elevated Heel dumbbell squats – 6 sets of 12 reps – 6 second hold at teh bottom, squeeze glutes for two at the top
Barbell reverse 1 1/2 lunges – 3 sets of 10reps each leg – alternate legs
Lying leg curls – 7 sets of 7 reps – with a 4 second hold
seated leg curls – 3sets of 21 reps – hold at the top of 4 seconds
Hip thrusters – 2 sets of 21reps – hold for 4 seconds at the top.