 |
| Larissa Reis |
1. quads 2. hamstrings and glutes. I'm trying to build my legs so they look like thisssss
I know this look isn't for everyone and some people may even want to comment below and say things like "eww gross" or "she looks like a man" or my personal favorite "Tori please don't get that big." But save your little fingers the extra effort andddd DON'T please and thank you : ) Everyone has their own vision of what they want to look like so please don't rain on my parade! Anywho, enough of the blabbing and here's one of my favorite glute & hammie workouts! Enjoy!
Warm up
3x16 one leg heel pushes on bench
-one set is doing both legs so do your right leg 16 times then your left leg 16 times and that counts as ONE set
-no rest
SUPERSET
Straight leg dead lift
3x16
-using a weighted bar or dumb bells (whatever you prefer) stand with feet HIP width apart with the DB or bar in front of you
-next slowly lower your UPPER body with the bar/DB in hands until the bar is about halfway down your shin
-keeping your core tight come back up to your starting position and squeeze dat booty
**concentrate on your hamstrings and allowing them to stretch all the way and then engage your glutes**
One leg push-downs
3x12
-using an assisted pull-up machine set the weight to whatever you feel comfortable with (should be heavy enough to engage your glutes and hamstrings though!) I used 90 pounds but everyone will be different
-place one foot on the pad and one foot on the peg
-hold on to the pull-up bars
-now push the pad all the way down with just a slight bend to the knee and then slowly allow your foot to bring the pad back up
-do 12 reps on right leg then 12 reps on left leg that counts as ONE set
SUPERSET
Front & reverse lunges
3x12 or 3x24
3x12 or 3x24
-this exercise is mostly about the form of your lunge and your balance so if you aren't great with balancing I would stick with a lighter weight or no weight at all to start
-you can use either a weighted bar across your back OR dumb bells
-stand with feet together and pick which leg is going to go first (I always do my right first) so I would lunge out with my right leg bring it back in and then step backwards into a reverse lunge. -one rep is equivalent to doing BOTH the front and reverse lunge! So I count to 24 on one leg then switch to my other leg
Cable hip thrust
3x12
-this one is a little tricky to explain but I'll do my best!
-using handles or a tricep push down rope go to the free standing cables at your gym
-hook the handles onto cable
-select a weight that will be heavy enough to hold you into place without falling on your face...I used 80 pounds
-stand with your back to the cable, spread your legs (get your mind out of the gutter) and grab onto the handles that are between your legs
-walk yourself out a little bit so it feels like the handles are trying to pull you backwards
-still reaching through your legs you are going to pull the handles towards you and squeeze your glutes like there's no tomorrow! FEEL THE BURN
-slowly let the handles go back through your legs
-repeat
SUPERSET
Smith machine butt-lifts
-this exercise was previously listed in my QUADZILLA leg workout but I'll give a brief description right meow
-you will need a pad to protect your knees and maybe something to bite on cause these babies are a killer
-I would suggest going lighter for this until you have the control and booty strength so start with maybe 5 pounds on each side
-get down on the mat, hands and knees, and lift one leg up to place UNDER the bar
-using that leg ONLY push the bar all the way up and squeeze your booty
-lower to starting position SLOWLY
-repeat 10-12 times then switch legs
Kickbacks on bench
3x10-12
-you'll need a bench and two ankle straps to hook into a free standing cable machine (like the one for the cable hip thrust)
-strap an ankle strap on each leg and get a flat bench
-place the bench next to the hook on the cable
-hook one ankle to the cable
-place other knee on the bench
-use the same arm as the knee that's on the bench to stabilize yourself and engage your core
-the leg that's hooked into the ankle strap is the leg you are using. you're going to kick that leg back into extension and squeeze!
-do 10-12 sets on one leg then switch
**use a weight that has enough resistance to it to make your booty burn but not enough to hurt your low back! remember proper form is more important and more effective than heavy weight**
SUPERSET
Hamstring curl
3x12
-you can chose which machine you would like to use for hamstrings; standing one leg, laying down, or seated. personally I prefer the standing one leg or the laying down hamstring curl
-if you're using the seated hamstring machine or the lying down machine you should use at least 30 pounds; for the standing machine you'll probably have to go a little lighter since you don't have both legs working together
-now curl those little hammies!!
Yoga ball hamstring curls
3x16-20
-you'll need a yoga ball and a mat or a padded area to do these
-lay on your back with your calves resting on the top of the yoga ball
-raise your hips and low back off the floor so you're balancing on the ball with just your calves. use your arms by your side and your upper back ALONG with your core to stabilize you
-roll in the ball in toward your butt and then back out
-repeat 16-20 times for a higher rep/burn out set
WARNING! Your legs will be sore and they may cramp so after you finish I highly suggest drinking lots of water, foam rolling, and lightly stretching! I hope you enjoy this booty and hammie killer! Lift on y'all : )
P.S. if you want to really torture yourself you can do 15-20 mins on the stair master alternating between skipping steps, kickbacks, and sprints : )
P.S.S. If you need ANY clarification on any of these exercises please feel free to email me or facebook message me! tmbacheller@yahoo.com For some reason I can't see when you guys comment on here so if you have and I haven't answered I'm SO sorry I'm still trying to figure everything out. Thanks for your patience and for following my blog : )
Cable hip thrust
3x12
-this one is a little tricky to explain but I'll do my best!
-using handles or a tricep push down rope go to the free standing cables at your gym
-hook the handles onto cable
-select a weight that will be heavy enough to hold you into place without falling on your face...I used 80 pounds
-stand with your back to the cable, spread your legs (get your mind out of the gutter) and grab onto the handles that are between your legs
-walk yourself out a little bit so it feels like the handles are trying to pull you backwards
-still reaching through your legs you are going to pull the handles towards you and squeeze your glutes like there's no tomorrow! FEEL THE BURN
-slowly let the handles go back through your legs
-repeat
SUPERSET
Smith machine butt-lifts
-this exercise was previously listed in my QUADZILLA leg workout but I'll give a brief description right meow
-you will need a pad to protect your knees and maybe something to bite on cause these babies are a killer
-I would suggest going lighter for this until you have the control and booty strength so start with maybe 5 pounds on each side
-get down on the mat, hands and knees, and lift one leg up to place UNDER the bar
-using that leg ONLY push the bar all the way up and squeeze your booty
-lower to starting position SLOWLY
-repeat 10-12 times then switch legs
Kickbacks on bench
3x10-12
-you'll need a bench and two ankle straps to hook into a free standing cable machine (like the one for the cable hip thrust)
-strap an ankle strap on each leg and get a flat bench
-place the bench next to the hook on the cable
-hook one ankle to the cable
-place other knee on the bench
-use the same arm as the knee that's on the bench to stabilize yourself and engage your core
-the leg that's hooked into the ankle strap is the leg you are using. you're going to kick that leg back into extension and squeeze!
-do 10-12 sets on one leg then switch
**use a weight that has enough resistance to it to make your booty burn but not enough to hurt your low back! remember proper form is more important and more effective than heavy weight**
SUPERSET
Hamstring curl
3x12
-you can chose which machine you would like to use for hamstrings; standing one leg, laying down, or seated. personally I prefer the standing one leg or the laying down hamstring curl
-if you're using the seated hamstring machine or the lying down machine you should use at least 30 pounds; for the standing machine you'll probably have to go a little lighter since you don't have both legs working together
-now curl those little hammies!!
Yoga ball hamstring curls
3x16-20
-you'll need a yoga ball and a mat or a padded area to do these
-lay on your back with your calves resting on the top of the yoga ball
-raise your hips and low back off the floor so you're balancing on the ball with just your calves. use your arms by your side and your upper back ALONG with your core to stabilize you
-roll in the ball in toward your butt and then back out
-repeat 16-20 times for a higher rep/burn out set
WARNING! Your legs will be sore and they may cramp so after you finish I highly suggest drinking lots of water, foam rolling, and lightly stretching! I hope you enjoy this booty and hammie killer! Lift on y'all : )
P.S. if you want to really torture yourself you can do 15-20 mins on the stair master alternating between skipping steps, kickbacks, and sprints : )
P.S.S. If you need ANY clarification on any of these exercises please feel free to email me or facebook message me! tmbacheller@yahoo.com For some reason I can't see when you guys comment on here so if you have and I haven't answered I'm SO sorry I'm still trying to figure everything out. Thanks for your patience and for following my blog : )
No comments:
Post a Comment