This is my lower body workout fron today for those looking for my workouts! So if you are new, when you see something like 5 x 10, This means Im going to do that movement/exercise 10 times per set and Im going to do 5 sets.
15 Minutes on the Elliptical Machine.
Squats 5 x 15
Increasing weight on each set
RDLs (My FAVS) 5 x 15
Hex Bar Deadlifts: 4 x 10
Increasing weight everyset and going up to as heavy as I can.
Glute Kickback machine 5 x 10
Leg Press: 4 x 10
Going pretty heavy with these
Then Leg press on each individual leg 3 x 10
Hamstring Curl 5 x 10
Barbell Hip Thrusts 5 x 10
I actually only go as heavy with these as I can WHILE still contracting the glutes. I could lift way heavier but I lose the connection.
Glute Drive Machine 6 x 10
I use this to lift heavy as I actually find it works my quads pretty well too!
Dumbbell Lunge 5 Laps
My gym has a track so I do 5 laps. 1 Lap is both up and back.
Sledge Laps 5
I use these 5 laps to burn myself out at the end.
Give this a go and let me know how you get on! Just make sure you are doing everything with the correct form and dont go any heavier with weights if it makes you fall out of that correct form.
People working at the gym can help you with form of you can look it up online!
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