This is the same workout you performed on Day 3 last week. At this point, your lower body may feel exhausted, or it may be accommodating to the additional stress and load you’re requiring it to perform. You can make any adjustments you need to my recommendations, but I really would like you to get in your sets and reps. The first change you should make is reducing the amount of weight you’re using rather than reducing the effort you’re putting forth.
While you’re performing lying dumbbell curls, you should really focus on the feeling in your hamstrings. Perform every rep with control, lowering the weight slowly, Keep your hips pressed into the pad throughout the set. You’ll emphasize a contraction in your hamstrings at the top of the movement—stop just at the point where your lower legs are perpendicular to the ground. Going beyond this point allows you to rest and may cause you to drop the weight on your backside.
After you perform banded hip thrusts, you’ll perform my unique move, which I’m calling elevated hip thrusts. To perform this move, you lie on the ground and place your feet on a bench with the soles pressed together. This will cause your knees to open, targeting your upper legs muscles in an entirely different way than banded hip thrusts do. In fact, the banded version prevents your knees from opening in this way so we can attack these small-but-crucial muscles through two specific moves.
During sumo squats, I want you to really feel the stretch. Choose the weight that’s right for you today, and really go deep. Make sure your hips are lower than your knees for every rep. Check out my video to see how I perform these.
Next you’ll move to the leg-press machine to perform single-leg presses followed by wide-stance leg presses. For single-leg presses push through your heel to really engage those hammies. During wide-stance leg presses, I want you to keep your hips open and control the weight as your knees come toward your chest.
For your adductor and abductor superset you can perform many variations. In the video, I’m doing them in the seated position. But I feel even more engagement when I raise my butt off the pad and keep my spine straight. My recommendation is that you emphasize the position that works best for you while also varying it a bit. You can even do this from one set to another. Remember that muscle confusion is one of my core principles for enhancing your physique while burning body fat.
Don’t forget to get in your cardio sometime today. But you have the day off from abs—my hip-thruster complex also works your core.
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Lying dumbbell hamstrings curls
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4 SETS / 15 REPS
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Banded hip thrusts
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4 SETS / 15 REPS
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Elevated hip thrusts
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4 SETS / 15 REPS
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Sumo Smith machine squats
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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 |
CYDNEY SAYS: Don’t forget that you need to stay hydrated when you’re following an intense training regimen like my 8-Week Fat-loss Figure Trainer. While you should drink about a gallon of water every day, I also recommend that you use Hydra-Charge. This supplement includes electrolytes that are vital to supporting recovery and performance.
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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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