LEGS (Kristen Nun Workout)

LEGS WATCH the full YouTube video on this work out here ➡️ https://youtu.be/jFb36GhlYfQ 1. Superset: - Barbell Front Squat 5 x 12/10/8/6/6 - Barbell Back Squat 5 x 12/10/8/6/6 NOTE: You are starting with front squats, going as heavy as you can, then you are immediately to barbell back squat and matching the reps. 2. Superset: - Leg Extensions 4 x 10-12 - Leg Extension Partial Reps 4 x 10-12 3. Pendulum Squat (or Leg Press) 4 x 12/10/8/8 NOTE: If you dont have a Pendulum Squat just choose a Leg Press keeping keep in the low to middle of the platform, shoulder width apart and toes slightly pointed out 4. Lying Leg Curl + Lying Leg Curl ISO HOLD with manual resistance 4 x 12 NOTE: On the last rep you are gonna hold the leg curl as long as you can as your partner gives you pressure down. You fight against them pushing you down as long as you can. If you dont have a partner, just do a ISO HOLD and hold the weight as long as you can 5. Sumo Belt Squat (or DB Sumo Squat or BB Sumo Dead) 4 x 10-12 NOTE: If you do not have a Belt Squat an Sumo Stance Squat or Deadlift will be your substitution. 6. Superset: - Hip Thrust Machine 4 x 12 - Abductor Machine 4 x 20 NOTE: If you do not have a hip thrust machine, do the barbell version. And if you do not have an abductor machine you can do these using a hip circle or resistance bands.