Description

Warming up is crucial for deadlifts and leg day. Perform lighter sets of deadlifts with gradually increasing weights to activate muscles and prep your body for heavier lifts. You may also begin with 5-10 min of light walking on the treadmil and some dynamic stretches for the lower body like leg swings, hip circles and walking lunges.

Deadlifts:
Warm-up with lighter weights!! Do rep work without burning yourself out – only until you
feel warm enough to begin your first working set.
Working sets: 3 sets of 5 reps with a challenging weight

Barbell Romanian Deadlifts:
4 sets x 8-10 reps
Focus on keeping your back straight, hinging at the hips, and lowering the barbell
towards your shins while maintaining a slight bend in the knees.

Dumbbell Bulgarian Split Squats:
3 sets x 12 reps per leg / 4th set will be AMRAP (as many reps as possible)
Hold dumbbells in your hand with one foot back on the bench. Your working leg is
in front of the bench. Like a squat, descend down until you get to 90 degrees or
below and then come back up while engaging your muscles.

– 4th set will be a burn out. Do as many as you possibly can with zero weights.
Just body weight. Go til failure!

Glute Bridges with Barbell:
3 sets x 15 reps
Place a padded barbell across your hips and lie on your back. Lift your hips
towards the ceiling, squeezing your glutes at the top. Yes, guys do these too!!

Single-Leg Romanian Deadlifts:
3 sets x 12 reps per leg
Hold dumbbells in each hand and balance on one leg while hinging at the hips
and lowering the weights towards the ground. Focus on keeping your back
straight and engaging your hamstrings.

Lying Hamstring Curls:
4 sets x 12-15 reps

Reverse Hyperextensions:
4 sets x 15 reps
Lie face down on a hyperextension bench and lift your legs towards the ceiling,
squeezing your glutes and lower back at the top.