Today we’re training legs for the second time in Phase Two of my 8-Week Fat-loss Figure Trainer. Today we’ll focus on hamstrings and glutes. We’ll be using moves and variations that better target hamstrings and glutes, so I want you to keep your mind on those muscles as you perform every rep. Also, keep that phone or timing device beside you. We’re going to emphasize a timed (short) rest today, as well. I hope you enjoy it!
Let’s warm up hamstrings on a seated hamstrings machine. As I always say, take your time and really feel your target muscles. You just want to warm up these muscles and get ready to work out with more intensity as we get deeper into the workout. Still, keep your rest to only 30 seconds. Keep your eye on your timer to make sure you are not wasting any time.
Next it’s time to test your glutes again. Today we are performing single-leg hip thrusts. Find something stationary to put your base-side foot on. I like to use a platform that’s about 3-4 inches off the ground for my base foot—that’s comfortable for me, and it allows for a little extra range of motion for a better contraction and stretch. Choose the platform (or the ground) so that it’s comfortable and effective. Perform all reps for one side and then all reps for the other. No need to time because you won’t rest between sets! Check out my video to see how I perform this move.
With cable kickbacks, you can use ankle straps if you have them available. If you don’t have them, then you can place your foot in the loop of a soft handle and get going. Always remember your goals. For those like me who aren’t trying to build glutes, keep the weights pretty light and just work the muscle. If you need — or just want — more glutes, then you can use more weight with the same exercises.
Next up are sumo squats. I prefer to use the variation where I use the “business end” of a T-bar row, taking the weight up the rack for each set. The weight will lower between your legs as you take a very wide stance.
The next exercise is single-leg leg presses. Get a full range of motion with this exercise, and keep your heel activated throughout the set so that you’re really pushing through those hammies. Make sure that your hips, toes and knees are all in alignment so that you don’t cause unnecessary pain. The leg that isn’t working should be held out to the side and should be resting.
For wide-stance leg presses, we’re using an explosive motion for Phase Two. For this technique, you’ll go deep and explode out of the bottom of the movement. Keep your spine straight and use a moderate amount of weight. Then you’ll lower more slowly and with control, preparing for your next explosive rep out of the hole.
Today we’re finishing off with abductors and adductors to get the last little bit of burnout and add detail to some of the smaller legs muscles. Get the full stretch in the motion and really take your time to make sure the insides and outsides of your thighs are just as strong as the rest of your legs muscles.
Don’t forget to get in your cardio at whatever time of day you prefer. You have the day off from abs training—we’ll hit them tomorrow, Friday and Saturday to get in the 5 weekly sessions for that muscle group.
DAY 31—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: Keep in mind that the purpose of today’s workout is to really work specific muscles in the legs—from your glutes to your hamstrings to your abductors and adductors. To achieve this, really focus on those muscles, emphasizing the stretch and contraction. Remember, you’re not “lifting weights.” What you’re doing is sculpting your figure to present it in the best light possible.
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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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