Workout Instructions
A1:
Belt Squat
3 sets, 8-12 reps
Cues
- Maintain a neutral spine throughout the movement.
- Initiate the movement by pushing your hips back, similar to the setup for a conventional squat.
- Squeeze your glutes at the top of the movement.
B1:
Straight Leg Barbell Deadlift
4 sets, 6-10 reps
Cues
- Lower the barbell by bending at the hips, maintaining a slight bend in the knees.
- Keep the movement controlled and avoid bouncing the barbell off the ground.
- Focus on using your hamstrings and glutes to lift the weight.
C1:
Bulgarian Split Squat
4 sets, 6 each side
Cues
- The back knee should point straight down toward the ground, not inward or outward.
- Aim for a full range of motion, lowering yourself until the back knee is close to the ground.
- Avoid leaning excessively forward or backward.
D1:
Machine Lying Leg Curl
4 sets, 6-10 reps
Cues
- Aim to lift the ankle pad toward your glutes by contracting your hamstrings.
- Ensure your lower back remains straight, and avoid excessive arching or rounding.
- Aim for a full range of motion, allowing your legs to fully extend at the bottom and curl up toward your glutes.
E1:
Machine Seated Leg Extension
3 sets, 12-15 reps
Cues
- Fully extend your legs without locking your knees.
- Maintain control throughout the descent.
- Aim for a full range of motion, allowing your legs to fully extend without hyperextending the knee joint.
