Summer Bodies: Leg Killa (Gym workout)

Warm-up x 2 sets Leg swings x 10/side Lateral leg swings x 10 each side Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled) Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep A. 4 sets A1. Heels elevated barbell 1 & 1/4 back squat 2 x 10 reps 2 8 reps *rest 1 minute between sets B.3 sets of B1. Staggered stance RDL's: 12/leg Rest 30 seconds between sets C. 3 sets C1. Low box kneeling step ups x 10/leg Rest 30 seconds between sets D. 4 sets D1. Leg extensions x 20 reps (sub with banded variation if needed) E. 3 sets E1. Med ball hamstring curl x 10 reps E2. Feet elevated glute bridge x 20 reps *Rest 60 seconds between sets **Sub med ball with machine, sliders, db or any hamstring curl variation