Tempo de leitura: 2 minutos
1️⃣ Ab roll out on medicine ball- 3×1 min
I did a super set (exercise 1 followed by exercise 2 immediately) at the start of my workout last night and I felt my abs engaged throughout the entire workout! Give these 2 a try:
1️⃣ Rope Crunches-3×10-15 at 90 lbs
2️⃣ Bench Leg Raises with Hip Thrust- 3×10-15
2) HAMMER STRENGTH DEADLIFTS 💪🏽
These burn like crazy 🔥. This exercise is great for your lower back, glutes, and hamstrings. I like using this machine because it’s puts less of a strain on my lower back and I feel it more in my glutes 🍑, rather than a barbell.
How to perform: here I do a pyramid set follow by a reverse pyramid.
Set 1: 15 reps at 50 lbs
Set 2: 10 reps at 90 lbs
Set 3: 8 reps at 120 lbs
Set 4: 10 reps at 90 lbs
Set 5: 15 reps at 50 lbs
You can use this technique on any exercise. It’s awesome to hit those muscles at different rep ranges and completely fatigue them. By the end of the 5th set I could barely even walk 😂
3) STANDING HAMSTRING CURLS 💪🏽
Starting your leg workouts with a hamstring curl places a considerable emphasis on them throughout the workout. If you’re Quad Dominant, like me, isolating the hamstrings early in the workout and getting them to fire before squatting is key to developing them.
I do 3 sets of 12 full range reps. Remember to flex your hamstring as hard and possible at the very top. They should feel like they’re about to POP💥 by the end of the set
4) STANDING CALF RAISES 💪🏽
Don’t forget to workout the calves! I’m on a quest to get more shapely legs and in order to achieve that, the calves need some love 💓. –
I do 3 sets of 10-15 full range reps, 5-10 partials (only the top half of the movement), a 5-10 second hold at the top (get on your tip toes and flex as hard as possible 😖), follow by 5-10 body weight reps.
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