Gym Gainz Guide: Leg Workout | Thurs 7/25/24

LEG DAY! Aim to slightly increase resistance across the board. On the final set of each exercise, push for a few extra reps.

Finish the Summer strong!

Lower Body Warm-Up (link) 

*5-7 minutes of lower body dynamic stretches

3 Sets:

12 DB or BB Bulgarian Split Squats (per leg)

12 DB Single Leg RDL (per leg)

*add weight each set, last set should be a challenge

*perform as a superset

4 rounds for Quality:

12 KB Heel Elevated Goblet Squats  

16 Step-Ups 

20 Alt Arm KB Swing 

*4 rotations through the 3 exercises

*increase weight if able

3 sets:

18 MB Hamstring Curls 

24 Weighted Russian Twist 

*perform as a superset

Leg Extensions 3x15

*squeeze at top, control descent, pause at bottom

*on the final set do a heavy 15, then decrease the weight and do a burnout set

Seated Calf Raise 3x12

*pause at top, down slow, pause at bottom

Lower Body Cool-Down (link) 

*5-7 min lower body stretches

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