legs fitness plan

LEG DAY IZZZ HEREEE

i’ve been wanting to build up my quads because my squat is feeling a little shaky so i’m up to three leg days a week for the next month it’s one quad focused workout. which was today.

1) warmup. ALWAYS ALWAYS ALWAYSSSSS warm up your muscles. i just do 10 minutes walking or light jogging.

2) front squats are amazing for building quads and core. i warm up with the bar 2x20.
- 65 lbs 2x8
- 75 lbs 2x10
- 115 lbs 2x8
-135 lbs 3x6
i went extra light today because my wrist was in a lot of pain and i forgot my wrist wraps.

3) leg extensions are my favorite isolation! so i’m not sure if everyone has this problem but i have a dominant leg. my right is stronger than my left and with a move like a leg extension you’re pushing a bar up with BOTH legs. if you have a weaker leg your dominant is going to take over continue to leave your weak leg well, weak. so when doing leg extension do one leg at a time. R, L, R, L. something i also like to do one my last set is burn out with negatives until failure.
- 5x12 each leg
- negatives until failure w/low weight

4) seating leg curl. i do these the exact same way as i do leg extensions. one leg at a time, negative until failure.
- 5x12 each leg
- negatives until failure

5) hip abductors (ya know the ones you don’t wanna make contact on)
- 5x20
- drop set/ start at heavy weight and go until failure. drop the weight a notch and go again.

6) stretch 👏🏽 it 👏🏽 out 👏🏽 stretch those muscles and drink lots of water and eat lots of good foooooods.
when i have huge sets like i did today i rarely go over 4 or 5 different exercises.

Double or Nothin: Day 10!! Legs ‘bout to be ON FLEEK this Saturday!! DO WORK.

Happy Saturday peeps!!! Welcome to leg day! All the exercise will be focused on the legs and butt today, so make it worthwhile. Remember to do this thing at your own pace, but motivate yourself to complete the day. Complete the day. Just decide you are going to do it, and do it! You got it. Break up the reps… take a break. If it takes you 2 hours, that’s OK!! No judgment here! This is about YOU. YOU have to want it for YOU! 

Hard work brings positive results

Tag #JeanteFit and help me spread the word peeps PLEASE!!  Hit me up and let me know how you’re doing, or if you have any questions.

Warm Up: 40 high knees, 40 jumping jacks, 40 high knees

20 crunches with a twist at the top (10 each side)

16 narrow squats (narrow stance… toes still face out)

24 butt bridge lifts (start on back, lift hips up to bridge position while squeezing butt)

26 wide walking lunges (essentially 13 each side… as far as you can step)

20 squat pulses (squat position and pulse… take it easy on the knees… point toes out)

1 min wall sit

12 burpees

****************Grab some water. Mentally prepare. It’s double time*************

40 crunches with a twist at the top (20 each side)

32 plié squats (wide leg stance… toes face out in second position)

48 butt bridge lifts (start on back, lift hips up to bridge position while squeezing butt)

52 wide walking lunges (essentially 26 each side… as far as you can step) YOU GOT IT!!

40 squat pulses (squat position and pulse… take it easy on the knees… point toes out)

2 min wall sit

24 burpees (PUSH! YOU CAN DO IT)

****BANG FOR YOUR BUCK REP…. (MOTIVATE YOURSELF TO REPEAT ONE EXERCISE FROM THE SECOND SET TO ACTUALLY COMPLETE THE DAY* I know you can do it. Motivate YOURSELF to get it DONE!!

Stretch/ Cool down of your choice.

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Leg Power

Squat:

5, 5, 5, 3, 3, 3, 1, 1, 1 (Max Effort)


Tri-Set: 5 Sets

     Barbell Lunges: 8 Reps

     Leg Curls: 8 Reps

     Leg Extensions: 8 Reps


Superset: 5 Sets

     Ball HS Curl: 12 Reps

     Sissy Squats: 12 Reps


Superset: 5 Sets

     Standing Calves: 12 Reps

     Seated Calves: 12 Reps


FOCUS

-Chrizfit