Squats – warm up one set of 15 reps
Squats – 4 sets – 10 reps – 4 seconds on the way down, up and 2sec squeeze
Squats – 3 sets – feet close together 10 reps, sumo squats 10 reps
Squats – single drop set
Split lunges with glute squeeze – 10 lunges each leg with 1min-9sec holds
Leg press – 5 sets – 15,12,10,8,8reps
Leg extensions – 2 sets – triple drop sets till failure
this smoothie will be the perfect energy booster for after your workout too!
Banana raspberry protein smoothie
1/2c fresh or frozen raspberries
1/2 banana (mine was frozen too)
1/2c almond milk or alternative
1/2c cold water or additional milk
1/2 scoop (15g) of protein powder I used bulknutrients WPI strawberry flavour
1/2 scoop (15g) Micellar casein protein powder (or more ‘standard’)
Partially defrost the Berries and banana if needed
Add everything to a blender and blitz until smooth. Pour into your cups and drink!
This is even great made the night before and kept in the fridge.
Optional: add oats for more substance and vanilla essence or more honey for extra sweetness
Or drop the raspberries all together and add cinnamon and nutmeg, yum!
Why Micellar? It acts as a thickener so it’s perfect in this, some protein powder blends will have it included anyway so check the label but if using bulk nutrients WPI this is straight WPI and flavour so it doesn’t have it! Plus it’s a slow release protein, leaving you full for longer!
Where can I get Bulk Nutrients? You can click on the link to their Facebook page or visit http://www.bulknutrients.com.au
Of course other flavour proteins and other brands work just fine!