LCF’s Only exception for a Rear Focus! :)

LCF’s Only exception for a Rear Focus! 🙂

by Lauren Christine Frahn

HAPPY NEW YEAR, Labrada Fans!! 🙂 Let’s make this one great! What better way to start off the year with an incredible LEG WORKOUT! While I encourage you to keep a forward focus for the upcoming year, today we are going to focus on the REAR…time for some work on our Hamstrings and Glutes!! 🙂 Let’s get to training! 🙂

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

EXERCISE

SETS

REP RANGE

REST

Barbell Stiff-Legged Deadlift*

*Can go Heavier Here
*Keep Bar CLOSE to Shins
*Flat Back – Slight bend in Knee

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3

12/10/8

1 Min

Kneeling Leg Curl

*Maintain Tension on Hammy
*Keep Back Flat

3

10/10/10

1 Min

Seated Leg Curl

*SQUEEEEZE* 🙂

3

8/8/8

1 Min

Single-Leg D.B. Squat (use Bench)

Keep Back Foot elevated on bench;
Squeeze hardas you stand back up

3

12/10/8

1 Min

Seated Leg Extension

*SQUEEEEZE* 🙂

4

12/12/10/10

1 Min

Cable “Glute” Kickbacks

Angled to hit outer Glute Tie-In

3

12/10/8

1 Min

Lying Leg Curl

VARY TENSIONS

3

10/10/10

1 Min

Lying Leg Curls (Lauren Christine Frahn)*Does not include Warm-Ups Sets ~ Be sure to warm up the hamstring!

**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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