Get those WHEELS in Motion with LCF! :)

Get those WHEELS in Motion with LCF! 🙂

by LCF

Get your motor running …we are putting those wheels in motion! Oh yes, it’s LEG DAY! I can feel the burn already! 🙂 LET’S GET TO TRAINING! 🙂

DAY 6 – TOTAL LEGS (Focus: HAMS/GLUTES/HIPS) *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Seated Leg Curl*

*PAUSE & SQUEEZE @ BOTTOM*

4

12/10/8/8

1 Min

Barbell Stiff-Legged Deadlift

*Can go Heavier Here

*Keep Barbell CLOSE to Shins

*Flat Back – Slight bend in Knee

4

10/10/8/8

1 Min

Glute-Ham Raise

*SQUEEZE HARD @ TOP*

4

12/10/8/8

1 Min

Extreme R.O.M. D.B. Lunge

*Push Through Heel

3

10/10/10

1 Min

Seated Leg Extension

*PAUSE AND SQUEEZE*

4

15/15/12/12

1 Min

Seated Abductor Machine

3

12/11/10

1 Min

Single-Leg Lying Leg Curl

MAINTAIN TENSION

4

10/10/8/8

1 Min

* Does not include warm up set of 15 reps

Lying Leg Curls (Lauren Christine Frahn)

**Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! 🙂 If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list, making sure to hit ALL parts of the back.

***Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

SS = Superset Complete one set and move directly to the next exercise set, no rest in between. That counts as one set of the superset. Before starting the superset again, rest for the indicated amount of time. Repeat the superset 3 or 4 times, as indicated.

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! 🙂
LCF

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