https://her.suppz.com/hersuppz-leg-day/

HerSUPPZ LEG DAY

HerSUPPZ Competition Strength, Lower Body, Workouts Leave a Comment

Don’t have bulky machines? No barbells? No worries!

Most of these exercises give you options to get those stems in awesome shape.  No excuses to NOT get the job done.

Look forward to LEG DAY.

The days of skinny are gone, the look of strong is in!!


Walking lunges

set treadmill on 12% incline: 4 sets of 25

 Don’t have access to a treadmill? No problem. Do it on the floor! Take it outside! Find a hill!

👌Extra

Use your core to try and keep your upper body from moving side to side.

Squats

1 full squat, 1 halfway up, back down, 8 reps

 Don’t have a barbell? Bands work…dumbbells work…your own bodyweight works…use what you have!

🙌Extra

Take it slow and work on your balance.

Leg Extensions

1 set toes up, 1 set toes in, 1 set toes out. 10 sets 10 reps

Don’t have access to a leg extension machine? No problem! Lay on your back with your knees bent at 90 degree, place a dumbbell between your feet with the top resting above your feet, keeping your quads still, lower and raise the dumbbell to the floor focusing on your quads as you raise your feet.

You can even do these standing on one leg and raising the other keeping your quad engaged the whole time. Got a band? Stand on one end and wrap around your foot to raise and lower.

Wait there’s even more… try them sitting too!

👏Extra

More core work anyone? Try to keep lower back pressed against floor.

💪BONUS

Hamstring Curl

2 sets of 10, 1 set of 20

Don’t have a leg curl machine? Stand on one end of a band and loop one of the handles around your other foot. Lower and raise your foot focusing on lifting the handle with your hamstrings. Or, lay on the floor on your stomach and adjust the band around your ankles or feet and bend one leg at a time focusing on your hamstrings as you raise and lower your foot.

👊BONUS BONUS

Check this one out!


So how much weight do you start with?

We recommend to vary your reps and adjust the weight accordingly. If your last rep isn’t “that hard” you need to increase your weight or your number of reps to build muscle.

Typically, start out with 3 sets of 8 to 12 reps and adjust the weight to reach failure by the end of the last two or three reps.


If you do this LEG DAY workout right you will want to speed up recovery with these products…

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https://suppz.com/pages/search-results-page?q=dymatize

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