Today, we’re performing the lower body workout that targets all muscle groups of the lower body. That includes quads, glutes, hamstrings and even calves. There’s a reason I’ve included walking lunges and pop squats! If you want or need more calves work, then read my “Cydney Says” tip for today. And don’t forget to keep that timer handy—I want you to keep rest time to no longer than 30 seconds between sets.
With front barbell squats, it’s crucial that you allow your hips to determine the proper foot placement for you. You want your hips to feel open and natural. Don’t try to force your body to work in an uncomfortable way for you by choosing an unnatural foot placement. Allow your toes to drift a little wider than your heels if that’s the most comfortable position for you.
For regular barbell squats, I want you to emphasize keeping your spine in the neutral position. That means you should avoid twisting your head up to look in the mirror. Take a close look at my video to see how I hold my upper body throughout this movement. I do not twist my upper spine to see what I am doing. That’s because I am focusing on the mind-muscle connection; not the mirror muscle connection.
When you’re performing wide hack squats, you can add weight if this move is easy for you. Just make sure you listen to your body. Never forget that not adding weight for any set is perfectly fine—you can get just as much work from light weights as you can from heavy ones when you perform your reps correctly.
With walking lunges during Phase Two you can add weight. You can hold a dumbbell in each hand or you can hold one dumbbell at your upper chest the way I place my hands without weight in the video. The choice is yours, but the key is to make sure that you do not pause or wobble between steps—keep every movement tight and deliberate. Finish off your weight training with pop squats.
Remember that you can perform your abs and cardio training at any time of day. You do not need to complete this full workout in one session. I’ve mentioned before that there are different advantages to performing cardio before or after workouts. I want you to really engage with what works best for you.
For abs, you should perform what I suggest or make the adaptations that you feel are right for you.
Emphasize taking care of yourself over the weekend. You can use all sorts of recovery techniques such as foam-rolling, lacrosse ball rolling, massage or meditation. Choose any option that helps you recover and prepare for your next legs workout on the upcoming Monday.
DAY 40—Legs (All Groups) Workout
Front barbell squats
4 SETS / 25 REPS
4 SETS / 20 REPS
Wide Hack squats
4 SETS / 15 REPS
Dumbbell Walking lunges
15 Steps per Leg
4 SETS / 15 REPS per Side
4 SETS / 20 REPS
3 SETS / 15 REPS
Twisting cable crunches (standing)
3 SETS / 15 REPS per Side
CYDNEY SAYS: I have not included specific calves moves in my program, but you may want to add a couple moves if calves are a weakness. I recommend that you add these moves to the end of today’s workout if that’s the case. You should perform a straight-leg move such as standing calves raises to target the gastrocnemius (diamond-shaped calves muscle), and a bent-leg move to target the soleus (which lies underneath the gastroc). Go with 3-4 sets per move with relatively high reps (20-30) per set.
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