leg workout

Targeting the glutes and hamstrings, I won’t be able to sit for a few day, love that feeling

Standing hamstring curls – single leg – 4 sets – first three sets, 10 full reps, 5 half reps. Final set 15 half reps

Laying hamstring curls – 3 sets – firsts two sets 10 curls arms straight, 5 curls laying. Last set – 15 laying curls

Dumbbell straight legged deadlifts superset with glute squeezes – 3 sets – 10 rep deads. Glute squeeze hold for twenty seconds

Glute squeeze – 2 sets, hold for thirty seconds

Leg press – blood starving – 5 sets – 20 reps each time, 20sec rest inbetween each. For the first 4 DONOT drop your legs, drop in between the second and last set.

Cross lunges with walking lunges with sumo squats – all body weighted- 2 sets- 5 cross lunges (alternate legs), walking lunges (about 25), 25 sumo squats



About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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