It was great ..next workout upload please?

Susa

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- As your knees pass your toes PAUSE then drop before you stand all the way up

1 1/2 rep barbell back squat + Pause

- 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

SQUATS & SPLITS

Do your
10 leg extension 
10 sissy squats

REST NO LONGER THAN 1 MINUTE THEN REPEAT

⚡️ALL 10 SETS⚡️

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

ELECTRIC CHAIR

- 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

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

Lying hamstring leg curls

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up w/ Pad

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- From your side
- Hand behind your head
- Extend your free arm out in front lift your shoulder off the ground using your free arm to push off of 
- Knee to elbow then repeat

Side facing crunches

BUTTERFLIES & PLANKS

- Start in a full stretched position 
- Lift and squeeze 
- Slight pause at the top 
- Slow and controlled negative on the way down

⚡️Fun Fact - These calf exercises that I post are moves I’ve had to use to compensate for the lack of range of motion in my ankles due to club foot

Single leg calf raises (bodyweight)

THE SET-UP
Quads Hamstrings Calves & 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 😜

THE SET-UP Quads Hamstrings Calves & Core

Community

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