Gym - Lower Body Power (Quads, Hamstrings, Glutes)
Last session hit back, biceps, rear delts. Today we train quads, glutes, hamstrings and calves, led by Leg Press, to build raw strength.
Warmup
(4)Treadmill Walk
A standard steady-state walk on the treadmill. Maintain an upright posture and look forward, not down at your feet.
Bodyweight Squats
Lower your hips back and down as if sitting in a chair, keeping your chest up and weight on your heels.
Leg Swings
Hold onto a stable surface and swing your leg forward and backward through a full, comfortable range of motion to mobilize the hip joint.
Standing Leg Swings
Swing your leg forward and backward in a controlled manner to dynamic stretch the hamstrings and hip flexors.
Main Workout
(6)Leg Press
Weight is added weight only. Place your feet hip-width apart on the platform and lower it until your knees are at 90 degrees before pressing back up.
Barbell Hip Thrust
Weight is total bar weight. Sit with your back against a bench, place the bar on your hips, and drive your hips toward the ceiling.
Kettlebell Swings
Weight is total weight. Hinge at the hips and use the glutes to explosively swing the kettlebell to chest height.
Dumbbell Walking Lunges
Weight is per dumbbell. Take a large step forward and lower your hips until both knees are bent at approximately 90 degrees.
Seated Calf Raise
Weight is added weight only. Sit with the pad on your thighs and press through the balls of your feet to raise your heels.
Cable Abduction
Weight is per side. Stand beside the cable machine and pull the ankle attachment outward, keeping your leg straight and torso upright.
Cooldown
(3)Standing Quad Stretch
Balance on one leg and pull your other heel toward your glute, keeping your knees together to stretch the quadriceps.
Pigeon Pose
Bring one knee forward and lay the outer calf on the floor, extending the other leg straight back to stretch the hip.
Seated Hamstring Stretch
Sit on the edge of a chair or bench, extend one leg forward, and lean into the hip to feel a stretch in the back of the leg.