LEG DAY

LEG DAY

Who is Ready to Crush Leg Day!?

I know I am so let’s get it started! I will add the Video Below so you can be sure to have perfect form!

WORKOUT

  • Double Step Ups with Kneeling Squat
  • Jefferson Squats
  • Sumo Squat
  • Spilt Squat
  • Bridge with Band
  • Deadlift
  • 3 Directional Kickbacks

 

So My plan was to focus on Quad and Glutes but that changed up once I got to the Gym.

MUSCLE GROUPS WORKED

  • Double Step Ups with Kneeling Squat: Quads, Hamstrings and Glutes
  • Jefferson Squats: Quads, Hamstrings and Glutes
  • Sumo Squat: Quads, Hamstrings and Glutes
  • Spilt Squat: Quads, Hamstrings and Glutes
  • Bridge with Band: Glutes and Hamstrings
  • Deadlift: Glutes and Hamstrings
  • 3 Directional Kickbacks: Glutes

When Trying to Build or Tone….

Be sure to lift heavy, lower reps, higher sets and don’t forget to refuel and recover. I recommend doing 8-12 reps, 4-6 sets. If the 8 reps is too easy increase your weight by 5-10 lbs until it gets challenging but keep in mind form is everything.

Trying to Lose…

You still want to be lifting heavy, no 3lb dumbbells here! (unless you’re recovering from an injury or something of that sort)

You want to pick a weight that is challenging but can still keep good form while getting your reps in. You want to keep reps pretty high which is 12-20 and sets 3-4! Once again, refueling and recovery is key to progress so don’t leave that out.

Refuel and Recover…

So once you knock out your workout, be sure to refuel within 30 minutes after training with protein and carbs. I highly recommend Stretching right after your workout and foam rolling. Then allow major muscle groups 24-48 hours of recovery. You can speed up recovery with BCAAs  and Protein (I’ll leave recommendation below)

While your Legs and Glutes recover you can still workout but workout upper body, core or cardio!

Recovery Supplements…

AMINO RUSH: I like the fruit punch flavor

SRO ZERO CARB: I like all flavors but the vanilla taste like cake batter so that one stole my heart hahahaha

You can order on here

USE COGAN25 FOR 25%OFF

I do offer FREE consultations for online training so feel free to email me to get your questionnaire today!

[email protected]

VIDEO

 

 

 

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