Legs & Shoulders Circuit:
3 – leg extensions
superset with seated leg curls
superset with 20 high knees
4 – leg press
superset with 10 jump squats
3 – bosu ball squats/shoulder press with medicine ball (see explanation)
3 – plie squats/upright row with kettlebell (see explanation
3 – cable rope rear delt pulls
TIP OF THE DAY: Booty tip! “Ass to the grass” – squat motto to live by! There are three gluteal muscles: maximus, medius, and minimus. Targeting all three requires a combination of particular exercises as well as good form. The phrase “ass to the grass” refers to squatting low, which highly benefits the glutes; improper squat form is probably my biggest pet peeve, so I always like to remind myself of what proper form entails. Plant your feet at a width of your choice (changing squat stance alters the muscles targeted), kick you butt back and lower yourself into your heels. Keep your chest high as you bring yourself back up, pushing through the heels of your feet.
Explanations
Bosu ball squats/shoulder press with medicine ball:
Plant feet on bosu ball. Keeping core tight, squat down so quads are paralell to the ground. Push through the heels to return up, reaching arms overhead into a shoulder press. (I kept reps high – 20+ and used a 12lb medicine ball)
Plie squats/upright row with kettlebell:
Stand with feet well over hip-width apart and toes pointed out. Holding kettle bell, squat down then press through the heels to bring yourself back up and lift arms into an upright row. (I kept a medium rep range 15ish and used a 30lb kettlebell)
This is by far my favorite leg workout you've posted. Love how you incorporated the bosu ball & plie variations. You're the best Lo!
Aw thank you! Trying to think a little more "outside of the box" as that's not me lol
Nice article and great job on training, I love the mix of exercises.
Thank you!