Workout Instructions
A1:
Hack Squat
3 sets, 8 -12 reps
Cues
- Feet shoulder width apart.
- Performing full range of motion (rom) every rep.
- Big breath in, tight core and thinking about pulling belly button into spine.
B1:
Barbell Romanian Deadlift
3 sets, 8 -12 reps
Cues
- This is a hip hinge movement so think about pushing hips BACK as far as you can.
- Only a slight bend in the knees to really drive stimulation to the hamstrings.
- Chin tucked to keep spine neutral.
C1:
Dumbbell Walking Lunges (Quad Focused)
3 sets, 10 -15 reps
Cues
- Focus on pushing your right knee over your toes to engage your quads.
- Keep your upper body upright for balance.
- Continue walking forward, alternating legs, and emphasising quad engagement with each step.
D1:
Leg Extensions
3 sets, 10 -15 reps
Cues
- Angle your knees and toes outward slightly.
- Don't rely on momentum to start each repetition; instead, concentrate on using your quads to lift your legs.
- Make sure to hold and fully extend for one second with each repetition.
E1:
Cable Crunch
3 sets, 20 reps
Cues
- Kneel down facing away from the machine, about a couple of feet away.
- Focus on using your abdominal muscles to curl your upper body forward.
- Squeeze your abs at the bottom of the movement to fully contract them.
