Sunday, March 11, 2018

Sunday, March 11th Workout - Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Stretch

I had a great workout but I'm really tired so no cardio today. And my biceps are so sore from yesterday!

Abs Day B tomorrow!

Leg Day B - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 15 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 55 Minutes

Basic Warm up

Heavy Weighted Dumbbell Squat (dumbbell held at center of chest)  -  4 sets x 10 reps: 4 x 15 lbs

Single Leg Dumbbell Deadlift - 4 sets x 10 reps: 4 x 10 lbs

Heavy Weighted Dumbbell Glute Bridge - 4 sets x 10 reps: 4 x 25 lbs

Reverse Clam Shell with Thigh Squeeze (3 decorative pillows between thighs) - 4 sets x 10 reps

Anchored Band Hip Adduction - 4 sets x 10 reps: 4 x 20 lb band

Anchored Band Hip Abduction - 4 sets x 10 reps: 4 x 20 lb band

Standing Step Bench Calf Raise - 4 sets x 10 reps

Seated Bench Dumbbell Calf Raise (large dumbbell across thighs) - 4 sets x 10 reps: 4 x 25 lb

Full body Stretch - 20 Minutes

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