Ooooo killer leg day on this beautiful Saturday🍑🥵 Swipeeee👉🏻 Save for your next leg day🔐 Drop some ❤️😋
I’ve been trying some new things lately for leg day & have been loving it! Trying new workouts is great to find what works best for you & your body to incorporate some new staples into your leg routine! 🦵🏻🦵🏻
One Leg Squat 4x10
Sissy Squats 4x15
Barbell Glute Bridge 4x15
Hex Bar Deadlift 4x10
Smith Machine Sumo Squat 4x10
Barbell Split Squat 4x10
PLEASE READ 🔊 , 100% result gauranteed . DON'T SCROLL AND REGRET .
⚠️DRAMATIC TRANSFORMATION PRINCIPLE !
🔹️DTP is very simple , only one exercise is required to complete the entire pyramid, making it perfect for use in busy gyms. Using compound exercises are best with DTP because it produces more muscle fiber recruitment and higher calorie consumption. Sometimes one exercise can be used for the first portion of the DTP pyramid and another exercise for the second half. Another type of DTP is to “super set” antagonistic muscle groups and Rest intervals increase as the rep ranges decrease. Higher rep ranges target slow twitch muscle fibers and the aerobic energy system which recover relatively quickly. This means that rest intervals are shorter in the higher rep ranges . Low repetitions are generally thought to be the only way to build muscle however this is incorrect. Muscle hypertrophy occurs through two independent pathways:
■ How Does DTP Help Build Muscle? ■
1) Myofibrillar hypertrophy
2) Sarcoplasmic hypertrophy .
DTP applies the rules of muscle hypertrophy science to produce muscle growth through every pathway available. Expansion of muscle volume is very common after using DTP, here are some of the main reasons why ⬇️
•Fascia Stretching: •Cell Swelling: •Full Spectrum Muscle Fiber Training:
■ Burning fat quickly requires 2 things ■
1) Calorie controlled diet
2) Elevated calorie usage via training .
•The combination of high and low repetition ranges means DTP is extremely glycolytic. The body has to spend a lot more fuel than usual between sets
•DTP produces a lot more lactic acid than conventional weight training which creates a substantial oxygen deficit.
•DTP elevates fat oxidization by training large percentages of muscle mass across a broad range of repetitions
•The intensity from DTP heightens the amount of glute-4 proteins in the blood.
💡 So , guys this is why DTP is best for fat loss and muscle building . Try this routine and get those muscles burning and shred that fat 🙂
Da supino, con le anche flesse a 90° circa e le ginocchia piegate, portate le ginocchia in direzione del tronco, staccando l’osso sacro dal pavimento o dalla panca, flettendo il tratto lombare della colonna. Stoppate il movimento prima che sia coinvolto nella flessione anche il tratto toracico.
Il movimento va eseguito senza slanci ed è importante imparare a staccare l’osso sacro portando le gambe verso l’alto e non all’indietro, evitando di oscillare. È consigliato anche qui espirare forzatamente in fase concentrica.
Super crunched on time yesterday- had to squeeze in a leg day before a 12 hour shift (plus I overslept 😴) so I did a quick dumbbell only circuit
STAIRMASTER WARMUP🏃🏻♀️(5 min):
-front walks (1 min @ level 5)
-increased speed walks (1 min @ level 10)
-left side walks (1 min @ level 5)
-right side walks (1 min @ level 5)
-step up calf raises (1 min @ level 3)
GLUTE ACTIVATION SET🍑(x3):
-resistance band glute bridges (x8)
-dumbbell touch sumo squats (x8 @ 50lbs)
-RDLs (x8 @ 40lbs)
-hamstring pull-throughs (x8 @ 30lbs)
-froggy thrusts (x8 @ 25lbs)
-leg press pulses (x40 @ 150lbs)
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TAG A FRIEND THAT WOULD TRY THIS WORKOUT 👊🏼
On Sundays I do squats for a compound lift and then on Wednesday’s I’ll do conventional deadlifts for my compound lift with everything else staying the same 👍🏽 #workoutoftheday #legday
1️⃣ Barbell Squats 4x15,12,8,5 (Sunday’s)
2️⃣ Conventional Deadlift 4x12,10,8,4 (Wednesday’s - not shown)
💥Superset 3 and 4💥
3️⃣ Leg Extensions 4x12,12,8,6
4️⃣ BW Squats w/ plate under heels 4x12
5️⃣ Machine Squats 3x12 (not shown - machine was broke)
💥Superset 6 and 7💥
6️⃣ Single Leg Press 4x10 each leg
7️⃣ Single Leg Hamstring Curl 4x10 each leg
8️⃣ Barbell RDL 3x12,10,10
9️⃣ Standing Calf Press 4x15,15,10,10 (hold 2 seconds up and 2 seconds down)
⏰ Rest time around 60 seconds for each exercise
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Exactly 4 months ago, May 21 to September 21, Elba had no muscle strength, so we did mostly sprints to develop some muscles. Sprinting helps build and define the glutes, hamstrings, and quads, while at the same time burning off the fat layers that hide the muscles underneath.
Elba has been through some adversity in her life so it was a bit easier for her to get through her fears and the soreness. Elba kept showing up and now there’s not a single exercise I’m confident she can complete.
What a workout!!! Extra posey today because it’s acceptable to feel good 🤷🏼♀️ This mornings session has been the best in a what feels like a long time.
I trained legs and increased my weights in some exercises, increased reps in others.
I had loads of energy and literally didn’t want it to end!
I’m really hoping I’m back on track now and that today wasn’t just a one off because I’ve really missed this feeling.
Make due with what you got and be creative💪🏼😜
Favorite exercise to do on leg day to try and push these legs while trying to straighten my core. And it’s fun to watch people go “oh dang that’s cool” hahaha
Happy Friday fam!!!
🔊 Put Me Under by @grandson
64 1,79120 hours ago
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