Now that we got the jams, here is a killer workout to pair them with. I did this workout on Tuesday this week, and I was feeling the burn the next day. I linked a video to each exercise. Focus on slow, controlled movements for each form. Weight should be light enough to perform the correct number of reps, but heavy enough so it feels like work!
Glutes and Hamstrings
Reverse pull through 4x 12
I am still working on my form for this one. Keep you back flat, and you will should feel this in your hamstrings. Make sure to squeeze the glutes when you pull through.
Kick back (using cable) 4x 15 each leg
Alternatively, use a band like these. Also, watch gym traffic to avoid kicking people 😉
Single leg press 4x 12 each leg
I didn’t use any weight on the machine, just focused on driving through my heals
Barbell Step ups 4x 10 each leg
Romanian deadlifts 4x 20
Take your time and read up on proper form. If you aren’t sure, ask a trainer or someone you trust for helps. It is easy to hurt yourself during big compound lifts like this if you aren’t using the right form. Use dumbbells or a barbell.
Single leg curl 4x 10 each leg
Go slow and controlled. Keep your hips pressed against the pad. Here is a tutorial for a seated machine.
Lying leg curl 4x 12
Hips pressed against the pad, dorsiflex your feet.