Day 43:Legs
Now that you’re getting close to the end of Operation Aesthetic you should be so motivated by your results that you’re bringing that positive energy to the gym even when you feel a little depleted. And you should also have an extra boost of energy from that cheat meal you had last night.
We’re going to go directly from 6 sets of squats directly to hack squats. These two exercises really prepare your body to get the most from your leg extensions and leg curls, where you isolate quads and then hamstrings. Walking lunges are one of the toughest burnout moves for legs. They not only help carve in detail, but they bring in your cardiovascular system. You’re going to need some oxygen to fuel the reps at the ends of these sets.
OPERATION AESTHETIC NOTES
*I like to begin leg training with compound moves, and then shift to isolation exercises. Then, I like to finish up with a compound move. That holds true as I get even deeper into Phase Two of Operation Aesthetic.
*As the weights get heavier, every rep is going to get harder to execute, but it’s crucial that you keep proper form to avoid injury. Avoid cheating, especially at this point in your fat-loss program.
*With every rep, you should be thinking about how each of the muscles in your legs looks. Focus on individual quad and hamstring muscles, especially when you’re performing isolation exercises.
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Early morning cardio |
1 |
25 minutes |
This session will help jumpstart your body for leg training—keep it easy and light. |
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EXERCISE |
COMMENT |
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Barbell squats Use the stance that feels right, adjusting your toes outward to the best position for you. |
6 SETS / 12, 10, 7, 3, 15, 20 REPS |
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Hack squat Notice that I lower to the point where my hips are below my thighs to get a deeper stretch and more muscle action. |
4 SETS / 12, 8, 5, 15 |
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Leg extensions Keep your butt in the seat—don’t use leverage or momentum for this move.
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5 SETS / 12, 10, 7, 3, 15 REPS |
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Lying leg curls Same for this one—no momentum, and keep your pelvis pressed into the pad. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Walking lunge Take your upper leg to parallel to the ground with each stride, and really emphasize the stretch. |
3 SETS / Burnout* |
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Post-Workout cardio |
1 |
25 minutes |
You can also perform this later in the day. |
TIP: At this point in Operation Aesthetic, getting in Clean Burn® three times a day will really support your weight loss goals and energy levels. Clean Burn works through multiple mechanisms to support weight loss. It does this by increasing energy, mobilizing fat from storage, and increasing thermogenesis. I like to get it in before my morning cardio, and then before my whole-food lunch and dinner.
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