Workout Instructions
A1:
Leg Extensions
2 sets, 15 reps
Cues
- Adjust the leg extension machine to fit your body.
- Engage your core for stability.
- Extend your legs by straightening your knees against the resistance of the machine. Slowly lower the weight back down.
B1:
Leg Curls
4 sets, 10 - 12 reps
Cues
- Adjust the leg curl machine to fit your body
- Engage your core for stability.
- Bend your knees to curl your legs towards your glutes, focusing on contracting your hamstrings. Slowly lower your legs back down.
C1:
Hip Thrusts
2 sets, 15 reps, increase weight 2 sets, 10 reps
Cues
- Sit on the ground with your back against a bench or step.
- Place a barbell or resistance band across your hips.
- Press through your heels to lift your hips off the ground, squeezing your glutes. Lower your hips back down.
D1:
RDL
4 sets, 12 reps
Cues
- Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
- Hinge at the hips by pushing them back while maintaining a slight bend in the knees.
- Lower the weight down towards your shins, feeling the stretch in your hamstrings. Drive through your heels and engage your glutes and hamstrings to stand back up. Remember to maintain a neutral spine and control the movement throughout
E1:
Bulgarian Split Squats
3 sets, 15 reps each side
Cues
- Stand with one foot in front of a bench or step.
- Lower your body by bending your front knee and keeping your back leg elevated.
- Drive through your front foot to return to the starting position.
