Workout of the Week- Hits the Glutes, Quads, and Hamstrings in a SERIOUS way!!

Leg Workout

(Approximately 60 mins)

Thanks to Bodybuilding.com AND a few of my own favorites; ENJOY!

*Advice: for the Circuit portion, I would gather materials needed and hang out by the Hack Squat machine*

Straight Set Workout- Perform these moves in a traditional three-set format, resting 60-90 seconds between each set. Complete ALL sets for ONE exercise moving on to the next

• Single Leg Smith Machine Box Squats (one leg on a step, other leg dangling, squat down, when you squat back on the leg on the step the other leg goes out straight!)                                                                                                                                                                                     (3 sets of 18/15/15 reps)
• Wide Stance (like Sumo) Leg Press                                                                                                                           (3 sets of 18/15/15 reps)
• Leg Press Kickbacks (laying stomach down on leg press machine, kick back!)                          (3 sets of 18/15/15 reps)
• Unilateral Stiff-Leg Deadlift (holding 25lb DB in one hand)                                                                    (3 sets of 20 reps per leg)
• Single Leg Stability Ball Glute Cable Kickbacks                                                                                                (3 sets of 18/15/15 reps)
• Leg Extension- Single leg                                                                                                                                                   (3 sets of 18/15/15 reps)
• Leg Curl- Single leg                                                                                                                                                             (3 sets of 18/15/15 reps)
• Calf Raises- Toes Forward/Inward/Outward                                                                                                    (3 sets of 15 each way)

Circuit Workout- perform one set of each exercise followed by one set of the next exercise until you have completed all exercises…do this circuit 3 times, 30 seconds rest in between!

• Lateral Step Up holding 10lb DBs                                                                                                                            (Per leg 25/20/18 reps)
• Split Squat (back leg on bench) holding 10lb DBs                                                                                           (Per leg 25/20/18 reps)
• Side Band Walking                                                                                                                                                             (Per leg 30/25/20) 
• MB Hip Thrusts                                                                                                                                                                       (30 reps)
• Squat Jumps on Hack Squat (25lb plate on each side)                                                                                                                                                                                              (3 sets of 15 jumps)
• Wall squats with Stability Ball                                                                                                                              (25/20/18 reps)
• Walking Lunges- holding 10lb DBs                                                                                                                         (3 sets- 15 lunges down/15 lunges back)