Hamstrings & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Lying Leg Curls | 4 | 15 |
| Single Leg Russian Deadlifts | 4 | 15 |
| Leg Press Machine Glute Press | 4 | 10 |
| Glute Ham Raise | 3 | 12 |
| Cable Pull Through | 3 | 12 |
| Reverse Hypers | 3 | 12 |
| Standing Calf Raise | 5 | 20 |
Quads & Hamstrings
| Exercise | Sets | Reps |
|---|---|---|
| Weighted Barbell Squats | 4 | 15 |
| Step Ups | 4 | 20 |
| Leg Press (2 Sets feet wide, 2 Sets feet close) | 4 | 30 |
| Alternating Lunges | 4 | 10 |
| Lying Leg Curls | 4 | 25 |
| DB Deadlifts | 4 | 15 |
| Hip Abduction | 4 | 30 |
| Hip Adduction | 4 | 30 |
Hamstrings & Quads
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 5 | 20 |
| Lunges | 5 | 12 |
| Lying Leg Curls | 4 | 20 |
| Good Mornigns | 4 | 15 |
| Side Steps (treadmill 1 min. each side) | - | - |
| Leg Ext | 4 | 20 |
| Body Weight Squats | 4 | 20 |
| Step Out Lunges | 4 | 10 |
| Side Steps (treadmill 1 min. each side) | - | - |
Quads
| Exercise | Sets | Reps |
|---|---|---|
| Leg Ext | 4 | 20 |
| Leg Press (Heels Low, 2 Feet Together, 2 Apart) | 4 | 20 |
| Weighted Reverse Lunges | 4 | 15 |
| Body Weight Step Ups | 4 | 20 |
| Seated Leg Curls | 4 | 10 |
| Hip Abduction | 4 | 10 |
| Front DB Squats | 4 | 20 |
| Side Lunges | 4 | 20 |
Hamstrings
| Exercise | Sets | Reps |
|---|---|---|
| Leg Ext | 4 | 20 |
| Lying Leg Curls | 4 | 20 |
| Front Squats | 4 | 15 |
| Leg Press (2 Wide, 2 Close High Foot Position) | 4 | 20 |
| Walking Lunges | 4 | 10 |
| DB Deadlifts | 4 | 10 |
| DB Squats (Wide Stance With Toes Out) | 4 | 20 |
| Seated Leg Curls | 4 | 20 |
Quad, Hamstrings & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Step Ups | 3 | 20 |
| Mountain Climbers | 30 | |
| Curtsy Lunges | 3 | 15 |
| Mountain Climbers | 30 | |
| Donkey Kicks | 3 | 20 |
| Mountain Climbers | 30 | |
| Side Squats | 3 | 20 |
| Mountain Climbers | 30 | |
| Hip Adduction | 3 | 30 |
| Side Steps (1.5 Min Each Side) | ||
| Split Squats | 3 | 20 |
| Side Steps (1.5 Min Each Side) |
Quads & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 18 |
| Deep Squats Wide Stance | 4 | 15 |
| Hack Squats Narrow Stance | 3 | 15 |
| Single Bulgarian Split Squat | 3 | 15 |
| Single Leg Extensions | 4 | 15 |
| Seated Calf Raises | 4 | 25 |
Full Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Circuit One: Complete 3 Times | ||
| Squats | 20 | |
| Quick Leg Press | 20 | |
| DB Lunge | 10 | |
| Stiff-Legged DB Deadlift on BOSU | 15 | |
| Split Jumps | 25 | |
| Circuit Two: Complete 3 Times | ||
| Lying Leg Curl | 10 | |
| Adductor Maching | 10 | |
| Abductor Machine | 10 | |
| Glute Pulses | 20 | |
| Calf Raise | 20 | |
| Lying Leg Raises | 30 |
Full Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Super Set | ||
| Leg Extensions | 5 | 5 |
| Leg Curls | 5 | 5 |
| Super Set | ||
| Reverse Hack Squats | 4 | 12 |
| Walking Lunges | 4 | 12 |
| Superset | ||
| Barbell Glute Bridge | 5 | 10 |
| Straight Leg Dead Lift | 5 | 10 |
| Reverse Hyper Extension | 4 | 20 |
| Abductor Machine | 5 | 20 |
| Seated Calf Raise | 3 | 20 |
| Standing Calf Raise | 3 | 20 |
Quad, Hamstrings & Glutes
Exercise Sets Reps
Leg Extensions 3 20
Lying Leg Curls 3 20
Wide Stance Squats 3 20
One Leg Squat/Jump 3 15
Weighted Reverse Lunge 3 15
DB Stiff Leg Deadlift 3 20
One Leg Butt Press 3 15
Cable/Butt Kick Backs 3 15
Full Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Wide Smith Machine Squats | 3 | 15 |
| Seated Leg Curls | 3 | 20 |
| Leg Extensions | 3 | 20 |
| Glute Bridge on Leg Extension Machine | 3 | 20 |
| Weighted Hypers | 3 | 20 |
| Cable Pull Throughs | 3 | 15 |
| Cable Pull Throughs | 3 | 20 |
| Outer Thigh Machine | 3 | 20 |
| Standing Calves Raises | 5 | 30 |
Quad, Hamstrings & Glutes
Exercise Sets Reps
Leg Extensions 3 20
Jump Squats on Smith Machine 3 15
Narrow Stance Squat 3 20
Leg Curls 3 20
Stiff Legs Deadlifts (Heels on Plates) 3 20
Sumo Squats 3 20
Single Leg Step Ups (Alternating) 4 30
Glute Machine 4 30
Hamstrings & Glutes
Exercise Sets Reps
Single Leg Glutes Press 4 15
Reverse Hack Squat 4 15
Cable Squats 4 15
Stability Ball Body Weight Squats 4 25
Glute Bridges 4 15
Hyperextensions 4 15
Cable Kickbacks 4 20
Plie Squat Pulses 4 20
Quads
| Exercise | Sets | Reps |
|---|---|---|
| BB Reverse Lunge | 4 | 15 |
| Kettle Bell Swing | 4 | 15 |
| Single Leg Press | 4 | 15 |
| Single Leg Extension | 4 | 15 |
| Side Lunge | 4 | 15 |
| Bulgarian Split Squat | 4 | 15 |
| Squat Walks | 4 | 15 |
Full Lower Body
| Exercise | sets | reps |
|---|---|---|
| DB Shoulder Press | 3 | 5 |
| Superset: | ||
| DB Upright Row | 5 | 5 |
| DB Lateral Raise | 5 | 5 |
| Alternating One Arm Cable Curl | 5 | 5 |
| Seated Barbell Curls (lap curls) | 5 | 5 |
| Superset: | ||
| DB Incline Curl or rope hammer curls | 5 | 5 |
| Triceps Kickback | 5 | 5 |
| Superset: | ||
| Overhead Rope extensions | 5 | 5 |
| Machine dips/bench dips | 5 | 5 |
| Russian Twists | 4 | 15 |
| V-ups | 4 | 15 |
Full Lower Body
| Exercise | sets | reps |
|---|---|---|
| Superset: | ||
| Incline DB Press | 5 | 5 |
| Incline DB Rows | 5 | 5 |
| Superset: | ||
| DB Floor Presses | 5 | 5 |
| Bent Barbell Row | 5 | 5 |
| Superset: | ||
| Cable Flyes | 5 | 5 |
| Wide Grip Pull downs | 5 | 5 |
| Hyper extensions | 3 | 25 |
| Hanging Knee or leg raises | 3 | 12 |
| Planks (prone, left,right) | 2 | 1min/side |