LEG DAY INTRO

Leg & Core Superset  Workout

 

  • Warmup 5 Minutes
  • Choose 3 or more Leg Exercise below and Superset with a Core Exercise.   (Plank, Standing Med Ball Rotation, Side Plank, Crunches, etc.)
  • Repeat these 3 times.
  • Stretch

LEG DAY WARMUP

Warmup before you workout with these four fantastic leg day warmup exercises to get the blood flowing and the body moving.

Butt-Kicks, UBEs, Dumbell Jabs & Down-Hill Skiers.  Remember form is extremely important to avoid injury.

LEG DAY – FRONT SQUAT

The Front Squat can be performed with a dumbbell, kettle bell, or medicine ball. There are many variations in how you may hold your weights. Remember it isn’t about going heavy, it is about form and technique. I recommend 3 sets of 8-12 repetitions when performing the Front Squat.

LEG DAY – SUMO SQUAT

The Sumo Stationary Squat with overhead front raise is this farm house fit chick’s favorite hamstring burning exercise.  I’m using a 10 LB slam-ball exercise ball and a wide stance with my toes pointing slightly outward.  Squat down, make sure your knees don’t extend past your toes and hold that position.  Do 8-10 repetitions

LEG DAY – DEADLIFTS

Leg Day – Deadlifts – Deadlifts are one of the best full body exercises.  this exercise works lower and upper body muscles  Proper form is a must, and in performing deadlifts you can decrease your chance of injury by strengthening often forgotten muscles in the lower back as well as working on your core and glutes.

LEG DAY – HIP EXTENSIONS (TRX)

This exercise can be done on the floor, or with suspension straps.  I’m using a TRX.  Hip extensors are very important as they are used during most of your daily movements. This exercise strengthens the lower back, hip extensors, glutes and core.

LEG DAY – HAMSTRING CURLS (TRX)

TRX or Suspension Strap Hamstring Curls are a great hamstring burning exercise. It not only works the hamstrings, but also the glutes and core as well.

LEG DAY – TRX SQUAT

The TRX Squat is a great leg day exercise. I love the suspension training straps as it really strengthens up the core while using your body weight to perform the exercises. This is a GREAT exercise for beginners to learn proper form and technique on squats.