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MH Beach Body Club 5.3: Legs

Perform the next two exercises as a superset. Lower the weight over three seconds, and explode upwards for one.

01

Barbell squat

Sets:3 Reps:8 Rest:0

Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.

02

Barbell Bulgarian split squat

Sets:3 Reps:8 Rest:60 secs

Stand facing away from the bench, holding a barbell across your upper back. Have one leg resting on the bench behind you, laces down. Squat with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.

Perform the next two exercises as a superset. Lower the weight over three seconds, and explode upwards for one.

03

Step up with barbell

Sets:3 Reps:16 Rest:0

Stand with a barbell balanced on your shoulders behind your neck. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your right foot, concentrating on flexing your hip and the knee of your left leg. Repeat all your reps on one side, then swap legs.

04

Barbell lunge

Sets:3 Reps:8 Rest:60 secs

Choose an appropriate weight and place the barbell across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side. 

Perform the next two exercises as a superset. Lower the weight over three seconds, and explode upwards for one.

05

Single leg press

Sets:3 Reps:8 Rest:0

In the leg press machine, line your foot up with your shoulder on the platform and push back without locking your knee. Slowly lower the platform until your knee is at 90 degrees to the floor, then push back to the start position through your heel.

06

Leg extension

Sets:3 Reps:10 Rest:60 secs

Sit in a leg extension machine with your ankles against the lower pad. Use your quads to push forwards and straighten your legs in front of you, then return to the start position.

Perform the next two exercises as a superset. Lower the weight over three seconds, and explode upwards for one.

07

Good morning

Sets:3 Reps:8 Rest:0

Place a barbell across your shoulders behind your neck. Ensure your shoulder blades are pushed back to take the weight of the bar. Brace your core and slowly bend at the hips to lower your head towards the floor. Pause at the bottom, then reverse.

08

Hamstring curl

Sets:3 Reps:8 Rest:60 secs

Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs. Bend at the knee to pull the pad down as far as possible then return to the start position.






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MH Beach Body Club 5.3: Legs
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Date: 03.12.2018, 15:56 / Views: 93355