Liam

Happy Monday fam! I’ve always believed in training legs with high intensity and when doing that your workout doesn’t need to be super long. Quick 45-1 hour workout let’s do it!

- 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

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

Leg curl

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Quick and Intense Leg day
Glute/Hamstring focused 🌟❄️

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