Yesterday's leg workout has left my glutes and quads so sore! I loaded the squat bar a lot lighter than usual today because I wanted to work on my form. I realised that I have been compromising form in order to lift heavier weights, when actually I would get a lot more benefit out of completing the full movement. I concentrated on squatting as low as possible, keeping my knees behind my toes and trying to lower by pelvis straight down in a vertical line. Here's the workout:
Wide leg press: 4 sets of 15 reps
Deep squats: 4 sets of 15 reps
Smith machine curtsey: 3 sets of 13
Circuit 1 (x3 with 1 min rest between circuits):
Goblet squat on tip toes x20
Kettlebell swing x20
Weighted jacknife x15
Lunge pulse woodchop with dumbbell x15
3 minute break
Circuit 2 (x3 with 1 min rest between circuits):
Wide leg press: 4 sets of 15 reps
Deep squats: 4 sets of 15 reps
Smith machine curtsey: 3 sets of 13
Circuit 1 (x3 with 1 min rest between circuits):
Goblet squat on tip toes x20
Kettlebell swing x20
Weighted jacknife x15
Lunge pulse woodchop with dumbbell x15
3 minute break
Circuit 2 (x3 with 1 min rest between circuits):
Squat with barbell above head x18
Walking lunge with barbell behind head x16 each side
Stability ball leg curl x20
Side plank knee to elbow x12 eachside
3 minute break
Circuit 3 (x3 with 1 min rest between circuits):
Glute bridge with barbell x15
Elevated split lunge with dumbbells x10 each side
Box jumps x10
Side step ups x10
Glute bridge with barbell x15
Elevated split lunge with dumbbells x10 each side
Box jumps x10
Side step ups x10
Circuit 1 (x3 with 1 min rest between circuits):
Goblet squat on tip toes x20
(the picture doesn't show being on tip toes)
Kettlebell swing x20
Weighted jacknife x15
Lunge pulse woodchop with dumbbell x15
(swing the dumbbell above your head and then twist back down. Point towards your back foot- the deeper the twist the harder your obliques work)
3 minute break
Circuit 2 (x3 with 1 min rest between circuits):
Goblet squat on tip toes x20
Kettlebell swing x20
Weighted jacknife x15
Lunge pulse woodchop with dumbbell x15
(swing the dumbbell above your head and then twist back down. Point towards your back foot- the deeper the twist the harder your obliques work)3 minute break
Circuit 2 (x3 with 1 min rest between circuits):
Squat with barbell above head x18
Walking lunge with barbell behind head x16 each side
Stability ball leg curl x20
Side plank knee to elbow x12 eachside
3 minute break
Circuit 3 (x3 with 1 min rest between circuits):
Glute bridge with barbell x15
Elevated split lunge with dumbbells x10 each side
Box jumps x10
Side step ups x10 each side
(find the highest box/bench you can and try not to push off the ground. Do one leg first then repeat on the other side )
If you have enough energy left, try to squeeze out a couple extra reps on your last round to really push your muscles to exhaustion.
Glute bridge with barbell x15
Elevated split lunge with dumbbells x10 each side
Box jumps x10
Side step ups x10 each side
(find the highest box/bench you can and try not to push off the ground. Do one leg first then repeat on the other side )If you have enough energy left, try to squeeze out a couple extra reps on your last round to really push your muscles to exhaustion.
Comments
Post a Comment