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HAPPIEST THANKSGIVING, MY BABES.
Today, I’ll be taking you through a detailed lower body workout focusing on our quads and glutes.
Please see down below for the full written workout and time stamps.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
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Sign up to get Cira’s exclusive Black Friday deal: https://likeshop.me/ciranutrition
Outfit Details:
TLF Men’s Motion Gym T-Shirt (2XL) + Genesis High Waisted Leggings (Small)
Shop here: https://shoptlf.com/Naomi
15% off Discount Code: “TLF-NAOMIKONG”
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QUAD & GLUTE-FOCUSED LEG DAY:
Full Body Foam Rolling: 10-15 minutes 1:15
1) Leg Extensions: 4×12 reps w/ a 2-sec negative 2:27
2) Barbell Back Squats: 3:27
– Warm Up Sets: 2×10-12 reps
– Working Sets: 4×6-8 w/ a 3-sec negative
3) Glute Drivers: 4×10 reps w/ a 2-sec negative 5:10
4) Leg Press: 4×6-8 w/ a 3-sec negative 6:12
5) Cable Step Ups: 4×10 reps/leg 6:59
6) Calf Raises: 4×10-12 reps 7:52
How to Breathe While Exercising: https://youtu.be/wQXvl0RBc6M
Step by Step Foam Rolling Routine: https://youtu.be/CFbe38sHyOE
How to Use Lower Body Machines: https://youtu.be/YvFWg-oUlG8
How to Squat: https://youtu.be/q6TI60e7kWY
How to Use the Leg Press Machine: https://youtu.be/UYdx6ammdwU
How to Hip Thrust: https://youtu.be/6W-ViLupxKE
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*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
OTHER:
– Lashes: https://amzn.to/2ljP6cE
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