Lower Body Power - Legs & Glutes
Building on your previous leg session, we will utilize front squats and stiff-legged deadlifts to provide a new stimulus for growth. This workout focuses on explosive power and high-volume hypertrophy for the entire lower body.
Warmup
(3)Incline Treadmill Walk
Walk at a brisk pace with a 3-5% incline to increase core temperature and blood flow to the legs.
Leg Swings (Front to Back)
Hold onto a rack for support and swing each leg forward and backward through a full range of motion.
Hip Circles
Stand on one leg and rotate the other hip in large circles, both clockwise and counter-clockwise.
Main Workout
(6)Barbell Front Squat
Rest the barbell on your front deltoids. Keep elbows high and core tight as you squat deep, ensuring your chest stays upright.
Barbell Stiff-Legged Deadlift
Keep your legs nearly straight with a slight bend in the knees. Hinge at the hips, lowering the bar until you feel a deep stretch in the hamstrings.
Dumbbell Bulgarian Split Squat
Place your rear foot on a bench behind you. Holding dumbbells, lower your hips until your front thigh is parallel to the floor.
Leg Extensions
Sit in the machine and extend your legs fully, squeezing the quads at the top. Control the weight on the way down.
Lying Leg Curls
Lie face down on the machine. Curl the weight towards your glutes and emphasize the eccentric (lowering) phase.
Seated Calf Raises
Place the pads on your lower thighs. Drop your heels as low as possible for a stretch, then drive up onto your toes.
Cooldown
(3)Standing Quad Stretch
Pull your heel toward your glute while standing tall, keeping your knees together to stretch the front of the thigh.
Seated Hamstring Stretch
Sit on the floor with one leg extended and reach toward your toes, keeping your back flat.
Pigeon Stretch
Bring one knee forward and across your body while extending the other leg back to stretch the glutes and hips.