Haven’t been looking forward to leg day but was able to hit them hard with this workout, which I’ll repeat when targeting hamstrings.
Free Standing Squats
Warm up with bar, focus on form
135lbs. 15 reps
135 lbs.15 reps
155lbs 12-15 reps with belt.
155lbs 12-15 reps with belt
I went lighter with squats because I may have hurt my lower back when squatting 240lbs without a belt or a spotter. Good reminder to stay smart in the gym and not let the heavy weight mentality take over my form.
Single leg lunges
15 reps unweighted
15 reps 25lb dumbells
12 reps 30lb dumbells
10 reps 35lb dumbells
Stiff leg deadlifts with belt
Straightbar 60lbs 12 reps
70lbs 10 reps
80lbs 8 reps
STRETCH!!!!!!
While I’m here I’ll throw in my delt workout this morning.
Seated military press
65 lbs. 15 reps
85 lbs 12 reps
95 lbs. 10 reps
Single arm dumbell press
25 lbs 12 reps
30 lbs 10 reps
35 lbs 8 reps
Isolated straight arm side raises
full range 10 lbs 3 sets 12-15 reps
Cable rear delts single arm
10lbs 12 reps
12 lbs 10 reps
15 lbs 8 reps
keep arm straight to focus on rear delt
Easy Bar Upright row ( make sure your using proper form)
60lbs 12 reps
65lbs 10 reps
70 lbs 8 reps
Now go home and pick up your children haha, GO STRONG MAMA’s!
Cute cat picture! Hamstrings are my least favorite part of my body and my workout. No matter how much I seem to try, I can’t seem to get the hamstrings in shape. You incorporate both squats and lunges, really good idea. Usually I just do one or the other, but I can see how effective doing them both together would be. Thanks for the tips!
Keep the Stiff Leg Deadlifts for the end of your workout and you’ll really feel it hit the hamstrings. Enjoy the burn!