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 |