Legs & Glutes

Warm-up: Walk on treadmill for 10 minutes at 3mph/3% incline

Seated Leg Press: 2×10, 2×8 (heavy weight)

Box Jumps: 3×10
*Superset with
One Leg Romanian Deadlift with Dumbbell: 3×10 (medium weight)

Glute Bridge with Barbell: 3×20 (heavy weight)
Superset with
Alternating Jumping Split Squats: 3×15

Standing Calf Machine (or with barbell/dumbbells): 3×20 (heavy weight), 1×20 (light weight)

Seated Calf Machine: 3×12 (medium weight)

Push/Pull sled 5x (individually) loaded with 1.5x your body weight.

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

Legs & Glutes

Warm-up: Stair master for 10 minutes at slow pace. Stretch

Seated Leg Press: 3×12 (heavy weight)

Barbell Split Squats: 3×15 (medium weight)
*Superset with
Barbell Squats: 3×10 (same weight as split squats)

Glute Cable Kickback: 3×15 (medium weight)
Superset with
Cable Side Kickout: 3×15 (5lb less the kickback)

Standing Calf Raise (machine or with dumbbells/barbell): 3×15 (heavy weight)

Seated Calf Raise: 3×12 (heavy weight)

Stair master for 10 minutes at level 9+

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

*Perform the second exercise after the first without resting

Legs& Glutes

Warm-up: Walk on treadmill at 3mph/3% incline for 10 minutes. Stretch

Circuit 1
Goblet Squats: 3×10 (heavy weight)
Alternating Split Squat Jumps: 3×15
Dumbbell Romanian Deadlifts: 3×15( medium weight)

Circuit 2
Dumbbell Back Lunge (Rt Leg) to Ski Squat to Back Lunge (Lt Leg): 3×10 (medium weight)
Pop Squats: 3×15
*Dumbell Alternating Foot Lifts in Squatted Position: 3×12 (medium weight)

Circuit 3
Dumbbell Step Up onto Low Step: 3×15 (medium weight)
Dumbbell Standing Calf Raise: 3×30 (heavy weight)
Kettlebell Swing Jumping Jacks: 3×15 (medium weight)

*Video demonstration of this posted on Instagram on 7/7/17

Legs&Glutes

Warm-up: Holding TRX straps, squats/squat with side kick/reverse lunge into leg up in front/squat jump: 3×10 each exercise. Stretch

Seated Leg Press: 2×10 (heavy weight), 2×15 (medium weight)

Donkey Kick Machine *Drop Set: 3×6 (heavy weight), 3×6 (medium weight), 3×6 (light weight)

Cable Squats: 3×12 (medium weight)
**Superset with
Cable Pull Through: 3×12 (medium weight)

Seated Calf Raise Machine: 3×10 (heavy weight), 2×12 (medium weight)

Stair master for 10 minutes at level 7 (or moderate pace).

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

*Dropset: Perform set of prescribed reps, drop weight and immediately perform another set

***Superset: Perform two exercises in a row without resting in between

 

 

Legs& Glutes

Warm-up: Stair master for 10 minutes at level 5. Stretch

Barbell Split Squats: 3×12 (heavy weight), 1×10 (20lb less)

Barbell Kneeling Squats: 3×12 (heavy weight)
Superset with
Romanian Deadlifts: 3×12 (heavy weight)

Barbell Standing Calf Raise: 3×20 (heavy weight)

Seated Calf Raise: 1×12, 2×10, 1×8 (heavy weight), 1×12 (20lb less)

Dumbbell Bulgarian Split Squats: 3×8 (heavy weight)

Circuit 1
Weighted Banded Glute Raise: 3×20 (light weight)
*Banded Bridge Position, Pulse Knees Out: 3×20
Alternating Jumping Split Squats: 3×20

*Video of this exercise posted on August 6, 2017

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

Legs& Glutes

Warm-up: Walk on treadmill for 10 minutes at 3mph/3% incline. Stretch

Circuit 1
Dumbbell Step Up onto Bench: 3×15(medium weight)
Kettlebell Swing: 3×20 (medium weight)
Glute Raise with Feet on Bench: 3×20

Leg Extension Machine: 3×15 (medium weight)

Leg Curl Machine: 3×20 (medium weight)

Standing Calf Machine (or with barbell): 3×20 (heavy weight)

Seated Calf Raise: 3×15 (medium weight)

Stair master for 10 minutes at level 8.

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

Legs & Glutes

Warm-up: Walk on treadmill for 10 minutes at 3mph/3% incline. Stretch

Seated Leg Press: 2×10, 1×8 (heavy weight), 1×10 (20lb less)

Barbell Hip Thrusts off Bench: 3×10 (heavy weight)
Superset with
Barbell Romanian Deadlifts: 3×10 (heavy weight)

Circuit 1
Bench Jump Over: 3×15
Burpies: 3×10
Dumbbell Reverse Lunge into Leg Up: 3×10 (medium weight)

Standing Calf Machine (or with BB or DB): 3×20 (heavy weight)

Seated Calf Raise: 3×12 (heavy weight)

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