BE MINDFUL THAT YOU CAN INCORPORATE/REMOVE RESISTANCE (DUMBBELLS, BANDS, ETC) TO A LOT OF THE MOVEMENTS THAT ARE NOT SHOWN/SHOWN WITH RESISTANCE TO MAKE THEM MORE DIFFICULT/EASIER. REFER TO THE EXERCISE LIBRARY FOR ALTERNATIVES AND REMEMBER AS WELL THAT IF YOU DO NOT KNOW A MOVEMENT, CLICK ON IT AND THE VIDEO WILL POP UP!
BE MINDFUL THAT YOU CAN INCORPORATE/REMOVE RESISTANCE (DUMBBELLS, BANDS, ETC) TO A LOT OF THE MOVEMENTS THAT ARE NOT SHOWN/SHOWN WITH RESISTANCE TO MAKE THEM MORE DIFFICULT/EASIER. REFER TO THE EXERCISE LIBRARY FOR ALTERNATIVES AND REMEMBER AS WELL THAT IF YOU DO NOT KNOW A MOVEMENT, CLICK ON IT AND THE VIDEO WILL POP UP!
Leg Workout #1
1. SS* 1.5 Squats/ Hip Thrusts Off Couch
4 sets X 20/20
Hold the squeeze for 2 seconds at the top of the Hip Thrusts. Squeeze HARD!
2. Bulgarian Split Squats
4 sets X 60 seconds
Vary the tempo each set. Set your timer for 60 seconds of work each set.
Set 1: 3:1:1:0
Set 2: 1:3:1:0
Set 3: 1:1:3:0
Set 4: 0:60:0:0
3. Alternating Step Ups
4 Sets X 20 Per Side
Push through the heels. Use your hamstrings and glutes!
4. SS* Lying Towel Leg Curls/ Reverse Lunge
4 Sets X 20/10 Per Side
Keep your hips up high throughout the full movement on the Towel Leg Curls!
5. SS* Weighted Front Squats/Stiff Leg Deadlift
4 Sets X 20/20
Slow and controlled!
Leg Workout #1
1. SS* 1.5 Squats/ Hip Thrusts Off Couch
4 sets X 20/20
Hold the squeeze for 2 seconds at the top of the Hip Thrusts. Squeeze HARD!
2. Bulgarian Split Squats
4 sets X 60 seconds
Vary the tempo each set. Set your timer for 60 seconds of work each set.
Set 1: 3:1:1:0
Set 2: 1:3:1:0
Set 3: 1:1:3:0
Set 4: 0:60:0:0
3. Alternating Step Ups
4 Sets X 20 Per Side
Push through the heels. Use your hamstrings and glutes!
4. SS* Lying Towel Leg Curls/ Reverse Lunge
4 Sets X 20/10 Per Side
Keep your hips up high throughout the full movement on the Towel Leg Curls!
5. SS* Weighted Front Squats/Stiff Leg Deadlift
4 Sets X 20/20
Slow and controlled!
Leg Workout #2
1. SS* Front Lunge/Banded Hamstring Curls
4 sets X 15/20
Hold the squeeze for 2 seconds at the top of the Banded Curls. Squeeze HARD!
2. Stair Lunges
4 sets X 60 seconds
Set the timer and take two steps at a time! Push through the heels and use your hamstrings/glutes to move you forward!
3. Weighted Front Squats
4 Sets X 60 seconds
Vary the tempo each set AGAIN. Set your timer for 60 seconds of work each set.
Set 1: 3:1:1:0
Set 2: 1:3:1:0
Set 3: 1:1:3:0
Set 4: 0:60:0:0
4. SS* Side Lunges/ Fire Hydrants
4 Sets X 20 Per Side/15 Per Side
Control and tempo! Make these burn!
5. SS* Sumo Stiff Leg Deadlifts/Hip Thrusts Off Couch
4 Sets X 20/20
Slow and controlled!
Leg Workout #2
1. SS* Front Lunge/Banded Hamstring Curls
4 sets X 15/20
Hold the squeeze for 2 seconds at the top of the Banded Curls. Squeeze HARD!
2. Stair Lunges
4 sets X 60 seconds
Set the timer and take two steps at a time! Push through the heels and use your hamstrings/glutes to move you forward!
3. Weighted Front Squats
4 Sets X 60 seconds
Vary the tempo each set AGAIN. Set your timer for 60 seconds of work each set.
Set 1: 3:1:1:0
Set 2: 1:3:1:0
Set 3: 1:1:3:0
Set 4: 0:60:0:0
4. SS* Side Lunges/ Fire Hydrants
4 Sets X 20 Per Side/15 Per Side
Control and tempo! Make these burn!
5. SS* Sumo Stiff Leg Deadlifts/Hip Thrusts Off Couch
4 Sets X 20/20
Slow and controlled!
Leg Workout #3
1. SS* Hip Thrusts on Couch/Floor Hip Thrusts with EXT
4 Sets X 20/20
I prefer you using a band just above the knees on both movements. Keep your knees pressed out to increase the tension on the muscles during the movements!
2. SS* Nordic Curls/ Side Lunge
4 Sets X 10-15/15 per side
Ok. Nordic curls are hard AF! If you have a partner get them to hold your ankles down tightly. If not, use furniture like the video. Your goal is to use your hamstrings as best as you can to lower you down and then keep them contracted on the way up as you press yourself up. If these are way too tough, place something elevated in front of you and don’t go down quite all the way.
3. SS* Stair Lunges/Sumo Stiff Leg Deadlifts
4 Sets X 30/20
If you can, strap the weighted backpack on, double up and take two steps at a time, push through the heels and lunge your stair case. Walk back down and go back up until you get 30 steps in total…Unless you live in a mansion and have 60 steps. Then CONTROL your Stiff Leg DL’s. Push through heels.
4. Bulgarian Split Squats
3 Sets X 10 drop 10
Dig deep here! Use a weight (hold onto DB’s in each hand, backpack, etc) for the first 10 reps, then drop the weight and hammer out 10 more on the SAME leg… then do the next. Good Luck.
5. SS* 1.5 Squats/Knee To Elbow Planks
3 Sets X 60 seconds/30 seconds
Control the squats. Add some weight it you can, but bodyweight should be more than enough. Go for 1 minute and then IMMEDIATELY go into the Knee to Elbow Planks.
6. SS* Lying Leg Raise with Hips Up/ Drunken Mountain Climbers
4 sets X 15/30 Seconds
Time to finish off this amazing workout with some intensity! Let the sweat pour and let’s get the work! Keep the core tight! Don’t let ANY rep be sloppy! You got this!
Leg Workout #3
1. SS* Hip Thrusts on Couch/Floor Hip Thrusts with EXT
4 Sets X 20/20
I prefer you using a band just above the knees on both movements. Keep your knees pressed out to increase the tension on the muscles during the movements!
2. SS* Nordic Curls/ Side Lunge
4 Sets X 10-15/15 per side
Ok. Nordic curls are hard AF! If you have a partner get them to hold your ankles down tightly. If not, use furniture like the video. Your goal is to use your hamstrings as best as you can to lower you down and then keep them contracted on the way up as you press yourself up. If these are way too tough, place something elevated in front of you and don’t go down quite all the way.
3. SS* Stair Lunges/Sumo Stiff Leg Deadlifts
4 Sets X 30/20
If you can, strap the weighted backpack on, double up and take two steps at a time, push through the heels and lunge your stair case. Walk back down and go back up until you get 30 steps in total…Unless you live in a mansion and have 60 steps. Then CONTROL your Stiff Leg DL’s. Push through heels.
4. Bulgarian Split Squats
3 Sets X 10 drop 10
Dig deep here! Use a weight (hold onto DB’s in each hand, backpack, etc) for the first 10 reps, then drop the weight and hammer out 10 more on the SAME leg… then do the next. Good Luck.
5. SS* 1.5 Squats/Knee To Elbow Planks
3 Sets X 60 seconds/30 seconds
Control the squats. Add some weight it you can, but bodyweight should be more than enough. Go for 1 minute and then IMMEDIATELY go into the Knee to Elbow Planks.
6. SS* Lying Leg Raise with Hips Up/ Drunken Mountain Climbers
4 sets X 15/30 Seconds
Time to finish off this amazing workout with some intensity! Let the sweat pour and let’s get the work! Keep the core tight! Don’t let ANY rep be sloppy! You got this!