Warm up & Activation | - We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!
|
A1. Barbell Squat (approx. 3min rest) | - Warm-up over 2-3 sets before starting your working weight
- There is a reason why squats are known as the ‘King of all Exercises’
- Full Range of Motion! Deep squats build big legs!
|
B1. Romanian Deadlift (approx. 90sec rest) | - Keep your knees ‘soft’ and push your hips back, creating a deep stretch.
- Engage your core and keep them shoulders retracted
|
C1. Leg Press (approx. 60sec rest) | - Control your tempo with these, keep tension on your legs throughout the entire movement
- Good rule of thumb is to keep your knees and toes tracking in the same direction
|
C2. Walking Dumbbell Lunges (approx. 60sec rest) | - These will HURT! Keep your form solid, avoiding excessive forward torso lean
- Keep your knees tracking over your toes, pushing up through your mid foot
|
D1. Seated Leg Extension No Rest | - Super Set! Skin tearing pump from these, don’t forget to squeeeeze!
- No rest, straight into Seated Leg Curls
|
D2. Seated Leg Curl (approx. 60sec rest) | - Super Set! Pause at the bottom, flexing your hamstrings for maximum stress
- ......You’re almost Done!
|
Stretch & Cooldown | - Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later
|