We start today’s workout with hamstrings curls. I like to use the seated hamstrings machine, but you can substitute the lying hamstrings curl machine if you prefer—or you can use the dumbbell version we performed in Phase One. Choose the version that works best for you, as I always say.
Our second move is single-leg hip thrusts, a specialty move that I really like. You can make a substitution if you feel your lower body needs work in a different area. Or you can go with the two-legged version if that works better for you. Keep checking in with your body to see what you need at each stage of my 8-Week Fat-loss Figure Trainer. It’s all about your figure and what will provide you with what you need at this stage. And keep in mind that your needs are constantly evolving as you accommodate to the diet and training regimens.
When you perform cable legs kickbacks, I want you to really emphasize that contraction in your glutes at the top. You can give that an extra squeeze, holding each contraction for a second or two. Make sure you control your motion throughout the entire rep. Allowing the weight to swing may result in lower back pain or injury, and reduce the work your glutes perform. Next up are T-bar rows. Perform these with as much intensity as you can—really work those glutes and hamstrings. Don’t forget to time your rests to keep yourself honest!
Next up is our leg-pressing complex. With single-leg presses, make sure that you do not lock out your knee at the top of the movement. This increases the risk of injury and removes the stress from your target muscles. I like to place my foot high on the pad, but make sure it’s not so high that you risk allowing it to slide off the top. You need the height to really engage your hamstrings and glutes, but never risk injury for a little more emphasis in your target muscles. Follow these with wide-stance leg presses.
For your abductors and adductors supersets, you can perform the moves standing if you prefer. I gave you this note in Phase One, and it’s important to recognize that even this seemingly simple finishing movement can be performed with variations. Again, you can superset or perform all sets for one move before the other. That’s your choice.
Get in your 20 minutes of cardio today, and then you’re done!
DAY 45—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: Don’t forget to get in your cardio—again, you can complete that any time of day you like. Remember that each time of day has it’s own benefit: Early morning before consuming food jumpstarts your metabolism and encourages your body to burn body fat. Pre-workout warms up your body for weight-training work. Post-workout helps burn out lactic acid, promoting recovery. Before bedtime (or later in the day) provides a boost to metabolism later in the day. Choose the time of day that works best for you, or best supports your needs.
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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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