well, since i have been obsessively working on my badonk lately, i figured i'd post a sweet leg workout for you guys to try! next tues, i will film my workout with becky and post that one's details as well!!!
*i like to start every workout with a 5 min warm up on either elliptical, stepmill, or treadmill also: i do hip adductor/abbductors to warm up my hips/ hip flexors sometimes, i foam roll and stretch a little as well.
squats. i either do free standing squats or the power squat machine at animal house. i switch it up to make sure i hit my glutes from all angles. do 3-4 sets of 12-15 using weight that is challenging!!!!
leg press. i like to do one legged leg press. lately i use the hammer strength one which each side moves independently. we do cross overs and straight. (cross overs meaning right leg on left and left on right * i will definitely have this demonstrated in the video glossary) i start with one plate on ea side (45lbs) and add more for each set. 3-4 sets of 15-20)
walking lunges. i do these is almost every leg workout. they kick my ass. i have a love/hate relationship with them! haha you can do them holding weight or not. i usually hold 20lb dbs.
stiff legged deads. *make sure you know the CORRECT FORM for these cuz it is VERRRRRY important. both for hitting your hammies AND for saving your low back. of course, you will feel these in your lower back too, but you WANT to keep that back straight/arched NOT curved. this will DEFINITELY be in the video glossary!!!!
pop squats. i love throwing some kind of plyo into each leg workout. usually it is a pop squat. 3 sets of 20 in between something else (weight -bearing). usually, i do them between sets of the leg press.
throw in some light leg extensions/leg curl at either the very beginning or the end. 3 sets of 15-20. set weight accordingly. for me, it's abt 50/65 lbs.