Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Squats: 2×8, 2×6 (heavy weight)

Split Squats: 3×10, 1×6 (same weight as squats)

Squats: 3×10 (20lb less than split squats)

Circuit 1
Barbell Front Squats: 3×12 (light weight)
Barbell Side Split Squats: 3×10 (same weight as front squats)
Kettlebell Swings: 3×30 (medium weight)

Seated Calf Raise: 3×10 (medium weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Legs + Glutes - Lower body workout for strong and lean legs.

 

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Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 1×8, 1×6, 2×4 (heavy weight)

Barbell Split Squats:3×10 (heavy weight)

Circuit 1
Dumbbell Straight Leg Deadlifts: 3×15 (medium weight)
Barbell Back Lunge: 3×10 (medium/light weight)
Standing Calf Raise Holding Plates: 3×30 (medium/heavy weight)

Seated Calf Raise: 1×15, 2×12, 1×10 (medium/heavy weight)

I recommend stretching and foam rolling for 10-15 minutes.

Pin the graphic below for quick reference during workout.

Legs + Glutes - Lower body workout for strong and lean legs.

 

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 2×8, 2×6 (heavy weight)

Barbell Split Squats: 3×10 (same weight as squats)

Barbell Kneeling Squats: 3×12 (medium/heavy weight)
*Superset with
Alternating Back Lunge Holding Plate Overhead: 3×10 (medium/light weight)

Circuit 1
Barbell Straight Leg Deadlift: 3×12 (medium/heavy weight)
**Barbell Curtsy Lunge into Squat: 3×10 (medium/light weight)
Jump Squats: 3×15

Seated Calf Raise: 2×15, 2×12 (medium weight)

*Superset: Perform the second exercise immediately after the first without resting in between.
**Video of this exercise posted to Instagram on February 19, 2018.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Legs & Glutes

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Squats: 3×8, 1×6 (medium/heavy weight)

Barbell Split Squats: 3×10, 1×8 (same weight as squats)

Barbell Standing Calf Raises: 3×30, 1×20 (same weight as squats)

Barbell Kneeling Squats: 3×12 (same weight as squats)
*Superset with
Alternating Jumping Split Squats: 3×15

Seated Calf Raise: 3×12, 1×10 (heavy weight)

Circuit 1
Dumbbell Back Lunge with Twist to Side of Front Foot: 3×15 (light weight)
Barbell Side Split Squat: 3×10 (medium weight)
Jump Squats: 3×12

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

5.14.18 Legs Glutes.png

 

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Circuit 1
Dumbbell Bulgarian Split Squats: 3×8 (medium/heavy weight)
Goblet Squats: 3×15 (same weight as split squats)
Dumbbell Straight Leg Deadlifts: 3×15 (same weight)

Dumbbell Bench Step Over: 3×10 (light weight)
*Superset with
Kettlebell Swing Jumping Jacks: 3×20 (medium weight)

Dumbbell Split Squats with Front Foot on Low Step: 3×12 (medium weight)
Superset with
Jump Squats with One Foot on Low Step: 3×10 (each side)

Seated Calf Raise with Pause at Each Contraction: 3×12 (medium/heavy weight)

Stair master for 10 minutes at level 6.

*Superset: Perform the second exercise immediately after the first without resting in between.

I recommend stretching and foam rolling for 10-15 minutes once finished.

This workout should take no more than one hour. The circuits and supersets should take about 30-40 minutes but take them at your own pace. If it takes you a full hour to complete them and the seated calf raise, skip the stair master.

Pin the graphic below for quick reference during workout.

5.11.18 Legs Glutes

Legs & Glutes

Warm-up: Unweighted glute bridges 1×20, one leg glute bridge 1×10, body weight squats 1×20, side split squat 1×10. Stretch

Barbell Squats: 2×8, 1×6 (heavy weight)

Barbell Split Squats: 1×10, 2×8 (same weight as squats)

Barbell Squats: 3×10 (20lb less)

Circuit 1
Barbell Straight Leg Deadlifts: 3×12 (medium/heavy weight)
Dumbbell Side Lunge Split Squats: 3×10 (medium/light weight)
Dumbbell Back Lunges: 3×12 (medium weight)

Seated Calf Raise: 1×15, 2×12, 1×10 (medium/heavy weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

5.7.18 Legs Glutes

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Squats: 1×8, 2×6 (heavy weight)

Barbell Split Squats: 1×10, 2×8 (same weight as squats)

Barbell Squats: 3×10 (20lb less)

Barbell Kneeling Squats: 3×12 (10lb more)
*Superset with
Alternating Jumping Split Squats: 3×15

Circuit 1
Landmine Curtsy Lunge: 3×10 (no weight added to bar)
Landmine Squat: 3×10
Landmine Straight Leg Deadlift: 3×12

Seated Calf Raise: 1×15, 2×12, 1×10 (heavy weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

4.30.18 Legs Glutes