In Gym

Day 15 - Legs

• Goblet Squat /w Kettlebell or Dumbbell (3x10)
• RDL with Barbell (3x10)
• Lunges w/ Dumbbell or Barbell (3x10 Each Side)
• Heels Elevated Squat /w Dumbbell or Kettlebell (3x12 Each Leg)
• Hamstring Curl (3x12)

GOBLET SQUAT /W KETTLEBELL OR DUMBBELL

3 Sets of 10 Reps

1. Stand with your feet between hip- and shoulder-width apart. Hold a dumbbell or kettlebell vertically with your hands underneath the top of the weight. Hold the weight against your body so it's touching your sternum and stomach.
2. Keeping your core tight, back flat and dumbbell or kettlebell in contact with your body, bend your hips and knees to initiate the squat and continue until your elbows touch your knees.
3. Drive your heels into the ground to stand up to the starting position.

ROMANIAN DEADLIFT W/ BARBELL

3 Sets of 10 Reps

1. Grasp the bar palms down, pronated grip about shoulder width apart.
2. Maintain a slight bend in the knees with the feet hip-width apart and allow the bar to rest along the front of the thighs. You can also use dumbbells. When performing this exercise keep the arms straight and relaxed to allow the lower body to handle the load.
3. Lift the chest and pull the shoulder blades down toward the back pockets to maintain extension of the spine. As the bar is lowered just below the knees, the hips flex and move backward. Imagine your closing your car door with your butt.
4. Once the bar reaches its lowest point, extend the hips to begin the upward movement by pushing both heels into the floor, press the hips forward and pull back on the knees while keeping a long spine. Allow the barbell to return to the front of the thighs. Continue the upward movement until the body reaches the starting position.

LUNGES W/ DUMBBELL OR BARBELL

3 Sets of 10 Reps Each Side

1. Stand with your feet hip width apart, dumbbells at your side, palms facing your body. If you're using a barbell, place the barbell across your back.
2. Take a step forward and slowly bend both knees, until your back knee is just above the floor.
3. Stand back up and repeat the movement
4. Alternate legs until set is complete.

HEELS ELEVATED SQUAT /W DUMBBELL OR KETTLEBELL

3 Sets of 12 Reps Each Leg

1. Place your heels on the edge of each plate holding a kettlebell or dumbbell up at your chest with your elbows in.
2. From this position, perform a squat by bending at the knees and hinging forward at the hips.
3. Push back up to the starting position and repeat.

HAMSTRING CURL

3 Sets of 12 Reps

1. Lie on your stomach on the machine, positioning the backs of the lower 1/3rd of your lower legs under the resistance pads.
2. Contract your hamstrings, flexing (bending) the knees and moving the resistance pad in a controlled manner towards your butt. I like to push my hips into the mat to avoid any arching of the back.
3. Pause momentarily, then slowly return to your starting position by lowering the resistance pads in a controlled manner.