Grow And Define Your BOOTY And LEGS(Videos)


Welcome back, babes! I’m back today with another EXTREMELY challenging leg workout. Remember that you can always moderate exercises to be more suitable for you! Good luck… xo






THE WORKOUT:

SUPERSET 1:

Landmine Curtsy Lunges 4 x 15

Single Leg Jumping Lunge 4 x 10 each leg

EXERCISE: 1 and 1/4 Squats 5 x 5

SUPERSET 2:

Side Squat On Smith Machine 4 x 10 each leg

Straight Leg Deadlift 4 x 12 each leg

TRISET:

Single Leg Hip Up 3 x 10 each leg

Bulgarian Split Squats 3 x 10 each leg

Lunge to Squat Complex 3 x 10 reps (3 movements = 1 rep)






Landmine Curtsy Lunges 4 x 15

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
  • Return to standing, and switch sides to complete one rep.

Single Leg Jumping Lunge 4 x 10 each leg

  • Stand directly in front of a bench, your back to the seat. Your feet should be shoulder-width apart, your hands on your hips.
  • Reach one leg behind you, placing the top of your foot onto the bench’s seat. Your torso should remain upright, with a slight forward lean, both knees slightly bent.
  • Bend both knees, lowering your torso toward the ground. When your back knee is almost to the ground and your front knee forms a 90-degree angle, reverse the movement and press yourself back to standing.

Squats

  • Go as deep and low as you can comfortably.
  • Keep your knees tracking over your toes (no collapsing in).
  • Your back should remain flat (no rounding).
  • Keep your chest lifted, don’t allow it to cave in.
  • Feet should constantly press against the ground, don’t come on to the balls of your feet.

Straight Leg Deadlift

They’re not as intimidating as they seem! This hamstring-strengthening move also tightens your core, which gives you the whittled waist to accentuate your sculpted derriére.

Single Leg Hip Up 3 x 10 each leg

  • Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
  • Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position

Bulgarian Split Squats 3 x 10 each leg

Something that is lacking in other kinds of squats, this is another one of the lauded benefits of the Bulgarian split squat technique.




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