We’ve got a great day of leg pain ahead of us – tomorrow. Tackle this workout with the heaviest weight you can muster. This last phase of Bri’s shred is mainly machines or cables – which really allows you to push it! They focus in on the targeted muscle area with out the fear of dropping a heavy weight on yourself. Be sure to always be aware of your form and keep your core tight.
Warm up
Boxing freestyle with an emphasis on kicks – 5 min
Single leg glute bridge – 1 x 8 per leg
Step up with knee raise – 1 x 8 per leg
All are sets of 3
Barbell hip thrust – 10
Glute/ham raise – 10
Cable Hip abductors – 8 per leg
One legged cable kick back – 8 per leg
Cable hip adductors (Same exercise as the abductors – but this time you are working the outside of your leg) – 8 per leg
Leg curl – 5-8 per leg
Seated calf press – 10
Leg Extensions – 5-8 (Double leg)
Leg extension 1 x 30
Leg press – 5
Smith Machine pistol squat -5 per leg
Donkey calf raises – 10
Cool down – 5min on stationary bike
5-10 min stretching
Once again – all links to demos of exercises are from bodybuilding.com
OneLifeToLift 