Workouts

Asha's Full Lower Body Workout

Join 3x WBFF Figure World Champion and our athlete, Asha Coulthard. Taking us through her full lower body workout wearing the Steady Bralette and Midway Shorts in Nectar coming soon in Grounded Collection. 

Her pre-workout of choice is a stack of LEGACY Pre Workout Energy - Green Melon and Creatine Monohydrate and during her workout is taking AMINOS BCAAs EAAs in Orange Fizz. 

Checkout the full workout below going through exercises, sets, reps and detailed explanations to help you.

Asha's Full Lower Body Workout

Workout Instructions

WARM UP:

GHD Glute Activation 

Cues

- Drive movement through glutes

- Single leg movements if you have imbalances

- Focus on squeezing and activating

Dead Bug Core Activation

Cues

- Pull belly button to the ground

- Shoulder blades down

- Slow controlled movement patterns 

WORKOUT:

A: Sumo Deadlifts

4 sets, 8/8/6/6 reps 

Cues

- Push knees out

- Pull the slack out of the bar

- Chest up

- Focus on pushing the floor away

- If needed reset between lifts/ focus on form

 

B: Hack Squat

4 sets, 8/8/6/6 reps 

Cues

- Feet shoulder width apart

- Do not lock knees when unlocking

- I am aiming for a 3 second descending phase keeping the tension on

- A huge focus for me is controlling my breathing. 

 

C: Lying Leg Curls

4 sets, 10 reps 

Cues

- Keeping hips down

- Slow controlled movements

- Keeping tension on at all times

 

D1: Leg Press

4 sets, 10 reps 

Cues

- 90 degree angle

- Slow controlled reps

- No locking out

- Tension on quad focus

- Drive through heels


D2: Leg Extensions

4 sets,10 reps plus drop sets 

Cues

- Tension on

- Focus on squeezing the quads with the whole movement

- 2 second hold at the top

- Drop sets will be a burn out phase