Legs & Glutes

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

Lying Leg Curl Machine: 2×10 (medium weight), 2×15 (10lb less)

Adductor Machine: 3×30 (medium weight)

Circuit 1
Dumbbell One Leg Romanian Deadlift: 3×10 (medium weight)
Jump Rope: 3×100 revolutions
Side Lunge: 3×10 (each side, no weight)

Standing Calf Raise Machine (or with dumbbells/barbell): 3×15 (heavy weight), 2×15 (drop weight by half)

Seated Calf Raise: 3×12, 1×10, 1×8 (medium weight)

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

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Legs & Glutes

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

Circuit 1
Donkey Kick with Dumbbell Behind Knee: 3×15 (light weight)
Ball Roll-In for Hamstrings: 3×15
Jumping Alternating Split Squats: 3×15

Circuit 2
Burpies: 3×10
Dumbbell Reverse Lunge: 3×12 (medium weight)
Lying Leg Curl Holding Dumbbell with Feet: 3×20 (light weight)

Cable Glute Kick Back: 4×20 (light weight)

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

HIIT on Stair Master for 10 minutes: Alternate between 1 minute at level 7 and 30 seconds at level 18

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

Legs & Glutes

Warm-up: 10 squats/50 jumping jacks/10 wide squat jump to close squat jump. Complete 3x

Cable Squat Walk-Out: 3×5 (medium weight)

Circuit 1
Dumbbell Curtsy Lunge: 3×12 (each side, medium weight)
Elevated Glute Bridge: 3×20 (feet on bench or wall)
Leg Crossover on Bench: 3×20

Kettle Bell Swing Jumping Jack: 3×20 (light weight)
*Superset with
Side to Side Squat Jumps: 3×10

Standing Calf Raise: 3×30 (medium weight)

Stair master for 15 minutes at level 7+

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

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

Legs & Glutes

Warm-up: Stair master for 10 minutes at level 6. Stretch

Seated Leg Press: 3×10, 1×8 (medium/heavy weight)
*Superset with
Calf Press: 4×20 (same weight as seated leg press)

Circuit 1
**Dumbbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Modified Burpies (no push-up): 3×10
Barbell Romanian Deadlifts: 3×10 (medium weight)

Circuit 2
Bulgarian Split Squats: 3×8 (medium weight)
***Kettlebell Swing Jumping Jacks: 3×15 (medium weight)
Bench Jump Overs: 3×10

Standing Calf Raise: 3×15 (heavy weight), 2×15 (drop weight by half)

Seated Calf Raise: 3×15 (medium weight)

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

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

**Video demonstration of this move posted to Instagram on November 6, 2016

***Video demonstration of this move posted to Instagram on July 2, 2017

Legs & Glutes

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

Seated Leg Press with High Foot Placement: 3×8 (heavy weight)
*Superset with
Calf Press: 3×15 (same weight)

Seated Leg Press with Low Foot Placement: 3×12 (medium weight)
Superset with
Calf Press: 3×15 (same weight)

Dumbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Superset with
Dumbbell Side Split Squats: 3×10 (same weight)

Cable Squatted Walk Out and Back from Cable Stack: 3×5 steps out and back (medium weight)
Superset with
Cable Pull Through: 3×12 (medium weight)

Stair Master 15 minutes: Minutes 0-13 at level 8 then two minute cool down.

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

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

Legs & Glutes

Warm-up: Banded squats 2×15, banded lying side leg lifts 2×15 (each side), banded donkey kicks 2×15 (each side). Stretch

Squat Machine *Drop set: 3×10 (heavy, medium, medium-light weight)

Box Jumps: 3×10
**Superset with
Barbell Curtsy Lunges: 3×12 (medium weight)

Barbell Reverse Lunge: 3×10 (medium weight)
Superset with
Barbell Kneeling Hip Thrusts: 3×12 (same weight)

Standing Calf Raise Machine (or holding weight): 3×15 (heavy weight), 2×10 (cut weight in half)

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

Push/Pull sled 2x (2 1/4x your body weight), push/pull 2x (2x body weight), push/pull 2x (1.5x body weight)

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

*Drop set: Perform 10 squats, drop the weight and immediately perform another 10 squats

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

Legs & Glutes

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

Barbell Squats: 3×10 (heavy weight)

Romanian Deadlifts: 3×10 (heavy weight)
Superset with
Goblet Squat onto Tip Toes: 3×10 (heavy weight)

Weighted Glute Bridge: 3×20 (medium weight)
Superset with
Squat Jumps: 3×12

Banded Fire Hydrants: 3×20
Superset with
Banded Side Lying Leg Lift: 3×20

Standing Calf Raise Machine: 3×15 (medium weight)

Seated Calf Raise Machine: 3×12 (medium weight)

Stair master 10 minutes at slow pace.

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