Legs & Glutes (21 Method) – 3/10

-Leg press
-Stiff legged barbell dead lift
-Barbell back squat
-Leg extensions
     superset with alternating jumping lunges
-Leg curls
     superset with jump squats

-Bodyweight cardio (full cardio workout on download)

Dollar a Day Training: Sets, reps, and weight suggestions as well as more details on the 21 method are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
buy

For this week’s combo pack (meal plan & 5 workouts): 

Gym Style Details:

Top & Pants: Lululemon

Shoes: Nike Pegasus

Tip of the Day: Shock technique – the 21 method. I speak a lot about switch ups in workouts and meals. We are creatures of habit and our bodies quickly adapt to our routines; as they adapt, it requires less and less effort as our bodies are able to predict the patterns (=slower results). The 21 method is a shock technique I love in the gym. 21 = 21 reps. The first 7 reps are half reps from the bottom, the second 7 reps are half reps from the top and the final 7 reps are full reps. I find these technique to be very similar to superetting in that it burns the muscle out on each set!