Legs – Quads & Hamstrings
All Exercises: The last 5 reps of each set should be challenging. If you’re breezing through all the sets and reps, up your weight! You have to put tension on the muscles in order for them to grow. Rest 1-2 minutes in between sets.
WARM UP! 20 Air Squats
Leg Extension Machine 3 Sets of 12 Reps
When you extend at the top, hold for 2 seconds to keep a consistent tempo
Leg Press 3 Sets of 12 Reps
*Helpful tip: I place my hands on my quads to help push the last couple reps. That way you can use heavier weight and still be able to finish all reps.
Wide Stance Squats 3 Sets 12 Reps
Have legs a little wider than shoulder length. “Ass to grass” Meaning squat low. Lower you go, the more muscles, including the glutes, you will activate.
Hamstring Leg Curls 3 Sets 12 Reps
Squeeze at the top of every rep. Make sure you are going all the way up to the glutes on this exercise.
Weighted Walking Lunges 10 steps there, 10 steps back equals 1 set: 3 Sets
Hold each lunge for 2 seconds. The more you stretch through a lunge, the better results in the glute/hamstring tie in you will find.
STRETCH 45 seconds each stretch/each leg
Stretching is so important after working out and especially on leg day! The last picture of the hamstring/glute stretch will change your life if you have never tried it before!
Enjoy! Push through the pain, it’s only temporary!