Hey friends! I had a great day today and this post is going to be short and sweet but informative, if you like working out and trying out new routines!
I have mentioned before, but as far as workouts go…I have really been focusing on splitting up my legs into two different parts. I didn’t train like this for my first show and never really have taken my leg training all that seriously, but now that I have reached one of my goals...I only want to get better from here!
So with that said, today was a quad focused leg day. On my other leg day it is more Glute and Hamstring focused. Oh hey, if you want one of my favorite quad/ham workouts...check this one out that I posted a few days ago!
Here was today’s QUAD focused workout that I acutally found and modifed from Bodybuilding.com. Sometimes their workouts are pretty lame and boring, but this quad focused workout that I found I really liked, so I tweeked it a bit and also added core to make it a workout for me!
QUAD/CORE WORKOUT *Intermediate/advanced workout
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Exercise
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Set
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Reps
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Leg Extensions
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2-3 Warm up set
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20
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SET 1
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Leg Press: CLOSE+WIDE
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3
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10,10, 8, 8, 6, 6,
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Elbow Plank, alt. toe taps
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1 min
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—–
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SET 2
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Hack Squat
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3
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30 (15, 15) 24 (12,12) 20 (10,10)
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Jump squat
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3
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15
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Stability Ball Plank knee tucks
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3
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12 each side
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Stability Ball crunches
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3
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10
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SET 3
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Leg extension
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3
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20,20,20
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Lateral Bench Hop overs
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3
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12 each side
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Full V up sit ups on bench
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3
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15
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SET 3
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Hip Abduction machine
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3
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15
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Wall sit
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2
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Till failure
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LEG PRESS PROTOCAL:
Perform the leg press starting with CLOSE stance for 10 reps, then go right into a WIDE stance for 10 more reps. You continue the same way increasing the weight and doing 8 reps CLOSE then right into 8 reps WIDE and then the same for 6 and 6
HACK SQUAT PROTOCAL:
Perform 15 reps, shoulder width and then change to the close foot position. Perform another 15 reps for 30 total. Add weight while you rest so that the next set is for 24 total reps. 12 wide followed by 12 close is the protocol this time. Another minute rest and then you add weight for 20 total reps. This set will be 10 wide and 10 close.
Notes on this workout:
- I did this workout superset style meaning I went from one exercise to the next with no rest. After I finished the superset exercises I took a 60 second rest. For instance: 1 set hack squat, 1 set jump squats, 1 set SB ball plank, 1 set SB crunches, THEN REST
- I found it hard to complete the hack squat for so many reps, so I toned it down a bit and did the same number of reps that I did for the leg press so instead of 30 total reps, I did 20 and so on.
- I loved adding the plyos into this routine, they really make the quads and glutes burn and put them into ‘shock’ mode.
- This was an awesome workout, I really really despise leg extensions mainly because they have never been my strongest exercise.
- I will be feeling this for the next few days 🙂
****If you are looking for a workout you can do in your own home though...try this bodyweight circuit workout that will leave you feeling SO great!
You better believe I enjoyed a cold, refreshing protein shake when I got home! Specifically a pea protein shake! I LOVE this stuff. At first I didn’t but it is really growing on my and I enjoy it!
Before my protein shake I had some frozen mango that was just delicious! If Mango were easier to peel and not so expensive I would eat it year round for sure.
Ok the protein shake!
Strawberry Chocolate Pea Protein Shake
- 1 scoop Olympian Labs Vanilla pea protein
- 1/2 C unsweetened almond milk
- 6 ice cubes
- 1/2 C water
- 1/4 tsp each xanthan and guar gums (for thickening)
- 1 packet stevia
- 3 frozen strawberries
- 1/2 T unsweetened cocoa powder
I love unsweetened cocoa powder!! So delicious in oats, shakes, on rice cakes with coconut oil or nut butter.
I am loving that it’s Thursday afternoon and tomorrow I get out early from work! I have really been looking forward to this weekend. Why? Because, well its the weekend. Its time to relax, have some kick butt workouts and do some cooking prep!
Did I mention yet that I have not had an ice coffee today?!? Well, I did have a large hot one this morning, but no iced coffee! I almost can’t believe it myself!
I just love how this picture came out on Instagram!
And I am in LOVE with this picture…for real. Someone get it for me. Frame it. I will love you forever
GO HEAVY GO HARD OR GO HOME. Love to you all!!
Questions:
What would be your perfect day from start to finish?
Go into Target…name 5 things you would come out with
