Quads, Glutes & Hamstrings | Complete Lower Body Day

Hey, babes!

At this time, we’ll be doing a whole decrease physique weight coaching workout on the fitness center centered on constructing power. This workout will goal our hamstrings, glutes, and quads and is ideal for many who are already pretty snug on the fitness center (intermediate-advanced).

Please see down beneath for the complete written workout.

In fact, most significantly, always remember that your health targets are fueled additionally via your diet, so at all times keep in mind to remain in line with each your diet & coaching.

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OUTFIT:
Oner Lively Easy (Medium Sports activities Baa & Leggings)

TOTAL LOWER BODY WORKOUT:
Full Physique Foam Rolling | 10-Quarter-hour
1) Reverse Hack Squats:
– 2 Heat-Up Units of 8-10 reps
– 4 Working Units of 8 reps at 2 RIR
2) Glute Drivers | 4×10 reps at 3 RIR
3) Leg Press | 4×8 reps at 2 RIR
4) RDLs | 4×8 reps at 2 RIR
5) Hip Abductions:
a. 12 reps at a lighter weight
b. Improve the burden for an additional 9 reps
c. Improve the burden once more for six extra reps
d. Relaxation for 1-2 minutes
Repeat a-d for a complete of 3x.
6) Stairmaster | 10 minutes

For those who’re unsure how a lot weight to make use of, I at all times suggest beginning with the lightest weight attainable, and when you may comfortably carry out 12-15 reps with correct type, then enhance the burden.

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Foam Rolling/Decrease Physique Heat-Up:
The best way to Leg Press:
The best way to RDL:

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