Legs ‘A’ Workout

  
Warm up: 10 minutes spink bike, gradually increasing in intensity

Full body dynamic stretches…

My first exercises aim to fire up my glutes as I struggle most with engaging them and need them to grow!

1) Clams with weight plate Supersetted with Cable Kickbacks. 3 sets of 15 each side

2) Barbell Hip Thrusts. 3 sets of 12-15 reps, with a two second pause at the top of each rep

3) Barbell walking lunges supersetted with bodyweight walking lunges. 4 sets of 8 reps each leg (both exercises)

4) Barbell squat jumps. 5 sets of 8-10 reps – (It is imperitive to keep good form throughout to avoid injury! If your form slips, reduce the reps and/or weight)

5) Barbell/Smith machine standing calf raise (Super heavy!!) 2 sets of 60 reps, 2 sets of 4-6 reps

Stretch!!!

Supplements:

Pre Workout – Double Espresso with coconut oil

Intra Workout – MyProtein Exceed and Dextrose

Post Workout – The Protein Works “Whey Protein 80” and oats

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