- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Start with feet in a wide toed out stance
- Keep your back on the pad as you lower down
- Squat past parallel 
- Keep your feet and your knees wide as you press and come up

Sumo hack squat

⚡️TEMPO SQUATS 

Slow and controlled on this set 
6 count on the way down 
6 count on the way up

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

SPLITS & HACKS

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground 
- Pause the barbell on the rack 
- Bring chest back up and press hips forward to complete the move

Barbell good morning + Rack pause

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

GOOD MORNING & GOBLETS

- Start in a high plank or push-up position 
- Elevate one leg and tuck it into your chest 
- Extended that same leg back and up 
- Push your body back placing your head in between your shoulders 
- Move your body and leg back to the starting position and repeat 
- One side at a time

Three legged dog

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Focus on engaging your core

Bicycle crunches

CORE BURNOUT

DEAD MAN WALKING 
Hamstring & Glute heavy core

YOU VS YOU
Quad heavy Glutes w/ Core

CHALLENGE ACCEPTED 
Quad heavy hams & core

GRAB YOUR ANKLES
Quads and Core

STRONG & POWERFUL
Quads Glutes Hamstrings & core

Dany

THIS IS GOING TO HURT
Quads hams & core

IT’S YOUR WORLD
Quads Hams & Core

please upload more workouts, they are great!!! thank you.

Daniel

Great workout bro! Them legs be shaking 😜

Luis

Denise Aguiar

CAN YOU SPELL LEG DAY?
Quads hamstrings & core

It was great ..next workout upload please?

DEAD MAN WALKING Hamstring & Glute heavy core

More workouts from Cruz Salgado Jr