TRAIN WITH ME:Complete Leg Workout Video (Emphasis on Glutes)

    Click the video above to see my full leg routine from today and keep reading to get some extra tips on how to improve each exercise and get the most out of it.

   I like leg workouts mainly because there are so many great exercises that you can incorporate and so many accesories to really blast your muscles.That being said here is the workout:

SUPERSET 1  

• Barbell Squats 12 reps
• Band lateral steps 40 sec

SUPERSET 2

• Barbell Hipthrusters 15 reps
• Band Forward Squat Jumps 16 reps

SUPERSET 3

• Cable Low Squats 15 reps
• Lying Leg Curls 15 reps

Cable Glute Kickbacks 20 reps/leg

Abductor Machine 15 reps

Smith Machine Calves 15 reps 

   Perform each superset and exercise 3 times with 1 min break.Remember that for the supersets the 1 min break comes after you perform the 2 exercises back to back with no rest.

TIPS on how to get the most muscle burn for each exercise:

• Barbell Squats: As you squat down ,focus on keeping your knees in line with your feet and the same for when you come back.Push through your heels and squeeze your butt at the top to make sure you activate your glutes.
• Band Lateral Steps: Squat halfway down pushing your glutes back.To fully activate your muscles try to resist the pull of the band and bring your legs slowly back to the starting position,step onto your heel not your toes.
• Barbell Hipthruster: Push through the heels,not the ball of the foot,squeeze the glutes as high as you can for maximum glute activation and pause for 1 sec then slowly come down.
• Band Forward Squat Jumps: This is a plyometric exercise and is great for building explosive power.Adding the band helps you activate more of your glutes by keeping constant resistance on the band while you perform this exercise.Propel yourself forward and be sure to always land with soft knees without bending forward,keep your back straight.
• Cable Low Squats: The reason why I love this exercise is that it allows me to go deeper into the squat movement.Choose a weight that is around your actual weight so you can lean back and get a different angle for this exercises.Because you will have quite some weight on your hands:) keep your chest opened and shoulders back.
• Lying Leg Curls: The only advice that I have for this exercise is that you don`t go crazy with the weight, because to much weight can make you swing and jerk in the attempt to lift the weight, and that can cause lower back injury and also hamstring injury. 
• Cable Glute Kickbacks: Grasp the steel frame for support and keep your abs tight and don`t swing your leg to protect your lower back.In stade use your glute to lift your leg up,squeeze for 1 sec at the top to achieve a peak contraction.
• Abductor Machine: As you will see in the video,I lean my upper body slightly forward,and the reason why is because if I keep my back straight I feel my lower back trying to "help"with the move and I don`t want that.Even though I do this I still keep my upper body stationary.
• Smith Machine Calves: Place a weight,or like in my case a foot of a bench,below the bar.Keep your knees extended as you raise your heels as high as possible and hold the contraction for a second before you start to go back down.

I always carry around a lot of stuff when I train :) but this was a light day..

Thank you,guys! Till next time!:)

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