LCF WORKOUT ~ LEG DAY!

LCF WORKOUT ~ LEG DAY!
by Lauren Christine Frahn

Hey LABRADA Fans!! 🙂 April “showers” have brought MAY “POWERS”, so get ready to POWER through this WORKOUT!! Do not disMAY, for it is LEG DAY!!! 🙂 WOOOHOOOO! Let’s get to training!!

LCF’s TOTAL LEGS Workout! (Focus: HAMS/GLUTES/HIPS) *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Kneeling Leg Curl

3

12/10/8

1 Min

Barbell STIFF-Legged Deadlift

*Keep Barbell CLOSE to Shins

*Flat Back – SLIGHT BEND in Knee

4

15/12/10/8

1 Min

Lying Leg CurlVARY TENSIONS

3

10/10/10

1 Min

Seated Leg ExtensionPOINT TOES/SQUEEZE HARD

4

12/10/8/8

1 Min

Walking D.B. Lunge~Longer Stride to Target Glutes

3

15/12/10*

1 Min

STRAIGHT-Legged D.B. Deadlift (Use Platform)

“*Use LIGHTER weight than STIFF-LEGGED DEADLIFT

*Going for the STRETCH, So keep knees more LOCKED and REACH

DOWN AS FAR as possible

*Can lean more FORWARD than in STIFF-LEGGEDS”

3

15/12/10

1 Min

Cable “Glute” Kickback

3

12/10/8

1 Min

 

*Indicates the number of reps PER LEG!  🙂

**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.

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated! :)

LCF

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