Quad Focused Leg Day!

Hey!

As I mentioned in my previous post I like to train legs twice a week. One day focused on quads and one day all for booty and hamstrings.

This was my latest quad dominate workout!

As always its important to warm up before you start any workout.

I will post a dynamic warm up on my next blog post that will help get your body prepped for any workout that increases full range of motion and prevents any injury.

In this video I do not show a warm up, just my working sets. Hope you enjoy!

Split squats 3 x 10 reps (each leg) *The angle was not the best here, still getting use to filming my workouts, bare with me.

Sumo squats 3 x 10 reps with 5 pulsing reps 

Step ups 3 x 10 reps (each leg) with a challenging weight. Here I’m using 25 pound plate. 

Heavy leg press set @ 645 2 sets of 6 reps 

Heaviest set for this workout at @ 690 2 sets of 6 reps. 

Hope you enjoyed!

What are you favorite leg workouts? Comment below & share ❤

 

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Leg and Booty Building Workout 

Here is my full leg day workout I did last week. I train legs and booty twice a week. I don’t do the same workouts every week. I like to switch it up since your body can become adapted to a certain workout. Gotta keep your body guessing!

I focus on quad dominate movements on Mondays and Thursdays I focus on my hamstrings and booty.

Full workout breakdown:

Warm Up on the leg press 2 x 15 reps

Working set: Leg press

225lbs for 2 x 10 reps

315 for 2 x 10 reps

495 for 1 x of 8 reps

585 for 1 x 6 reps

Deadlifts: 

75 lbs for 3 x 12

* Make sure not to round out your back and focus on feeling the stretch in your hamstrings and booty

Single Leg Deadlifts (not shown in video) 

75 lbs for 3 x 12 reps

95 lbs for 3 x 10 reps

Ball slams 21lbs (not shown) 

3 sets of 10 reps

Leg Extensions (not shown)

B70 lbs 3 x 12 reps

85 lbs 3 x 10 reps

Single leg extensions (not shown)

45 lbs 3 x 10 each leg (slow and controlled)

Heres the video (make sure to watch in 1080p!)

 

Hope you enjoy it!

Let me know down below whats your favorite leg day workouts!

 

Stiff-leg Deadlift exercise

Deadlift exercises are always a must for me on leg day! Not only has it toned and shaped my legs (primarily my hamstrings) but it has also improved the shape of my booty big time! And who doesn’t want a great butt!

There are several variations to this exercise, the one I did on the video below is called stiff-leg deadlift. Here are some things you want to keep in mind when doing this exercise for great form. The small plates my feet are on are optional. They allowed me to get a better stretch and really focus on pulling the weight up with my hamstrings and booty (since you are force to press from your heels)

Heres what to focus on!

  • Keep a slight bent on the knee (making sure not to lock the knees)
  • Make sure your back is straight as you go down your legs with the weight, keeping the weight close to your legs.
  • As you come up with the weight make sure you are using your legs (mainly hamstrings) and booty to lift up! And don’t forget to squeeze that booty at the top!
  • If you are feeling any pain in your back, your form is not right! Make sure to adjust before continuing, to avoid any injuries.
  • Start off with a low weight if you are new to this exercise to master the form first, then work your way up every week!
  • Don’t just go through the motion, really focus on the muscle you are trying to develop. I promise it really makes a difference!
  • Do 10 reps x 3

https://youtu.be/58S0yRcDRd4

 

 

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Booty Building Exercises

Everyone wants to know how to get a better shaped, lifted booty.

Contrary to belief, the butt can definitely grow and its shape can be greatly improved with certain exercises. The gluteal muscles are composed of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. I have personally improved the shape of my booty and size and would love to share with you all how I was able to do so!

My favorite booty exercises:

  1. Stiff legged deadlifts/Romanian deadlifts
  2. The good old squat
  3. Lunges
  4. Hip thrust
  5. Leg Lifts
  6. Donkey kickbacks
  7. The holy stair master

Adding some sort of resistance or weight to any of these exercises will help you grow that booty even more! The key to seeing progress is of course consistency and patience. You won’t see change overnight! I work on legs/booty twice a week. Its important to rotate the muscle area you work on to make sure you give them time to repair and build.

This is my Facebook Page where I post many of my workouts! Hopefully that helps! Lifting To Inspire

Let me know if you guys have any questions.

Happy booty building 😉