LEGS with LCF!

by Lauren Christine Frahn

It’s summer time…the weather is fine…and yes, this workout is sure to make your LEGS “whine”!  🙂 Time to “SHINE”, Labrada fans! 🙂

I have included a couple of SINGLE-LEG exercises in this workout which will require that you lower the weight that you would normally use when performing the bilateral movement, but I feel that they are great to incorporate once in a while to keep your body guessing! Improving your “single-leg” strength will ultimately carry over to building strength in your BILATERAL and compound movements!

Even though we are focusing on SINGLE-LEG movements, Let’s GET TO TRAINING “on the double”! 😉

 

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

EXERCISE

SETS

REP RANGE

REST

Single-Leg Lying Leg Curl

Alternate From Leg to Leg

3

12/10/8

NO REST

Single-Leg Seated Leg Extension

Alternate From Leg to Leg

3

20/15/12

NO REST

Stiff-Legged Barbell Deadlift

4

12/10/8/8

1 Min

Kneeling Leg Curl

3

12/10/8

1 Min

D.B. “Sumo” Squat

*VERY WIDE STANCE ~ TOES POINTED OUTWARD

*PUSH THROUGH HEELS TO REALLY TARGET GLUTES 

3

15/12/10

1 Min

Kneeling Leg Curl

3

12/10/8

1 Min

Seated Abductor Machine

3

12/12/12

1 Min


*Does not include Warm-Up Set!! 🙂

**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! J  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 vary the targeted portions of your LEGS.

***Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can increase the amount of rest, if necessary!

Get to training! 🙂  Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! 🙂

LCF

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