For this second legs workout of the week, I really want you to emphasize quality reps with little rest today. With that said, you’ll grab your timer or phone at the end of every set where you include rest, and you’ll strictly monitor that. Keep it to no more 30 seconds between sets unless you’re using another intensity technique, which I’ll mention below.
For seated hamstrings curls, you can sit back in the seat or lean forward. Both positions effectively activate your hamstrings, but they do so in slightly different ways. Experiment and see if one position works better for you than the other. Another possibility is to alternate your upper body position from one set to the next. Just make certain that you hold your upper body still once you choose a position—I don’t want to see you using your upper body to generate momentum for your reps!
Single-leg hip thrusts are one of my favorite moves for legs. That’s because they are a unique move that really works for my body. Keep in mind that the working side of your body is the one with your planted foot. For the non-working side, I want you to just hold that leg elevated and relatively relaxed at about hip/knee height—take a look at my video to see how I hold my non-working-side leg. Follow this exercise with cable leg kickbacks.
As you know, I prefer to perform sumo squats with a T-bar. You can use another type or apparatus if you prefer—these can be performed with a dumbbell, Smith Machine or barbell. The advantage of the T-bar is that you don’t risk scraping your shins (you don’t want to bloody up your shins before you step on stage or do a photo shoot). Keep your rest to only 30 seconds between sets even if you’re going up the ladder with weight. Choose the weight that allows you to complete all reps without breaking form. If you’re using more weight, then that can suffice as your intensity technique. You can also use rest-pause, which we used earlier in this Trainer.
Single-leg leg presses are a much more challenging move than regular leg presses. And that’s part of the reason we’re performing them on my 8-Week Fat-loss Figure Trainer! Of course, they also provide the advantage of forcing you to train each of your legs with equal intensity—with regular leg presses, your dominant leg may perform more work without you even realizing it. No rest between sides of the body unless you’re increasing weight between sets. If you don’t have a partner, then you’ll have to get up to add the weight yourself, after all. Follow this move with wide-stance leg presses, using my video as guidance for how to perform this exercise.
I like to perform abductors and adductors as a superset. If you’re able to claim both machines, then I’d like you to go back and forth without rest. However, if it’s busy at the gym, then you can perform all sets for one exercise followed by the other. Just keep that timer handy, and take up the weight a bit if you’re going to rest between sets.
That’s a wrap for Day 38. I’ll see you back here tomorrow for back and biceps.
DAY 38—Legs (Glutes and Hams Emphasis) Workout
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Seated hamstrings curls
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4 SETS / 15 REPS
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Single-leg hip thrusts
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4 SETS / 15 REPS
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Single-leg cable kickbacks
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4 SETS / 15 REPS
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Sumo deadlifts
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4 SETS / 15 REPS
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Single-leg leg presses
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4 SETS / 15 REPS
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| Wide-stance leg presses |
4 SETS / 15 REPS
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Adductor Machine
Perform adductor and abductor machine moves as a superset using a light weight.
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4 SETS / 30 REPS
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Abductor machine
Perform adductor and abductor machine moves as a superset using a light weight.
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4 SETS / 30 REPS
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| Cardio |
20 Minutes |
* Perform adductor and abductor machine moves as a superset using a light weight.
CYDNEY SAYS: Take a mid-week look at your diet. Are you where you expect to be? Are you over depleted at this point? If you are, then you can consider adding in a cheat food such as a small side of pasta with tomato sauce and Parmesan cheese. Keep the calories very moderate and realize that they will help restock the glycogen you burned out of your glutes and hamstrings during today’s workout. Don’t cheat, but use that one meal to get you ready for the next two days of weight training.
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HYDRA-CHARGE®
To help stay hydrated I sip on Hydra-Charge all day long. Staying hydrated is vital to both your athletic performance as well as your recovery. Hydra-Charge makes it easy to hit your water intake with its great taste, but it also provides important electrolytes and nutrients. These include calcium, phosphorous, magnesium, sodium, and potassium, which help you get the most from the fluids you’re consuming. Hydra-Charge also contains freeze-dried coconut water and SPECTRA, a blend of fruit, vegetable, and herbal extracts for antioxidant support.
CYDNEY SAYS: You can sip on a water bottle mixed with Hydra-Charge throughout the day, but I especially recommend getting in a dose before, during or after my workouts. Try to get in at least two servings a day in addition to plenty of water.
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