Rockin’ Leg Routine

I’ve always envied the lucky ladies that have legs that go on for days.  I never would have thought that I could have sexy legs, but I found a way to make the most out of what Mother Nature has given me through weight training.

My favorite body part to train has to be the legs.  I love the variety of all the different exercises you can use and the payoff from all the hard work is so worth it!  The big bonus of strength training is that over time you get to see significant changes in the shape of your muscles!  I work my legs twice a week and rest about 2-3 days in between those workouts.

This routine will help you get sleek, strong and shapely legs that will set off your assets.

Front Squats:  4×10-12

Diagonal Lunges:  4×20 (10 each side)

Superset with

Barbell Straight Leg Deadlifts:  4×12-15

Reverse Barbell (or Smith Machine to make it easier) Lunges:  4×12

Superset with

Plyo Leg Press:  4×15-20

Hyperextensions:  4×12-15

Calf raises 4×20

10 min Step Mill

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Front squats (top left)  try to get to 90 degrees or even a smidge lower.  Feet shoulder width apart.  If you can’t get used to the weight on your shoulders, place weight plates behind you and do a regular squat with the BB behind your head.  Beginner’s do a narrow stance squat with Dumbells.  Position your feet hip width apart.

Straight leg deadlift (bottom left & right)  Keep your chin up a little.  It helps keep your back flat.

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Barbell reverse lunges (left and top right)  Make sure your knee doesn’t go past your toe.  To modify this, perform it on a smith machine.  You will feel more balanced.

Plyo leg press machine:  get close to the platform and select a moderate to low weight.  Press off the platform explosively and land back in a 90 degree angle.  see the video on my Facebook page by going to my website, http://www.totalbodyandmind.net  click on the Facebook icon:)

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Finish up this killer routine with hyperextensions and calf raises.  Make sure to hesitate for a second at the top of the hyperextension exercise & squeeze your glutes!

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