Let’s get our leg pump on today!
Equipment needed:
✅ jump rope
✅ barbell
✅ dumbbells
✅ bench
✅ leg press machine
✅ glute band
✅ seated calf machine
Warm-up:
2 rounds of:
1m jump rope
10 forward leg swings, each side
10 hip cradles
10 air squats
10 reverse step lunges
10 glute bridges
Workout:
4x8 barbell deadlift
3x12 leg press
3x24 dumbbell Bulgarian split squats, 12 each side
3 rounds of:
15 seated calf raises
25 banded reverse frog pumps
Cool down:
2 rounds of:
:30s Childs pose
:30s wide leg stretch
:30s quad to hamstring stretch
1m couch stretch, each side