Day 24:Legs (Glutes And Hams Emphasis)
We’re approaching the end of Phase One, but I still want you to put all the effort you have into today’s workout. If you’re feeling a little depleted you can emphasize form over the amount of weight that you’re using. To do this you’ll over-emphasize both the stretch and contraction to feel your target muscles working more.
That’s particularly effective with moves such as lying dumbbell hamstrings curls, sumo Smith machine squats and wide-stance leg presses. While these moves are traditionally considered to be more beneficial when you’re using heavier weights, I believe you derive just as much benefit when you really force the muscles to work with little or no weight. I say this because when I’m posing on stage I have to force my muscles to stretch and contract so that they look their best for the judges. In fact, sometimes lifting a very light weight to work a muscle can be much more challenging than lifting a heavier weight because you have to create the resistance from within.
For a move like elevated hip thrusts, I want to emphasize that you shouldn’t put too much pressure on your neck. Notice how I keep my upper back in contact with the ground as I perform this move. Scoop your lower body up with control so you don’t put excess pressure on your upper spine and neck.
When you perform wide-stance leg presses you also want to watch your spine integrity. Make sure that you don’t allow your lower spine to curl under as you press. Hold the natural curve in your spine with upper portion of your butt pressed into back pad.
Don’t forget to get in your 20-minute steady-state cardio session today. And make sure you’re refueling with the Kaged Muscle products I recommend.
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Lying dumbbell hamstrings curls |
4 SETS / 15 REPS |
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Banded hip thrusts
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4 SETS / 15 REPS |
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Elevated hip thrusts |
4 SETS / 15 REPS |
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Sumo Smith machine squats |
4 SETS / 15 REPS |
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Single-leg leg presses |
4 SETS / 15 REPS |
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| Wide-stance leg presses | 4 SETS / 15 REPS |
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Adductor Machine Perform adductor and abductor machine moves as a superset using a light weight. |
4 SETS / 30 REPS |
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Abductor machine Perform adductor and abductor machine moves as a superset using a light weight. |
4 SETS / 30 REPS |
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| Cardio | 20 Minutes |
CYDNEY SAYS: You not only need how to hone and tone every muscle while you’re shedding body fat, but you need to learn how to control the movement of each. That’s true whether you have weight resistance or not. That’s especially true if you’re planning to compete. While my 8-Week Fat-loss Figure Trainer is primarily about losing body fat, it will also help you learn to control every muscle group to present your physique in the most flattering light.
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HYDRA-CHARGE® To help stay hydrated I sip on Hydra-Charge all day long. Staying hydrated is vital to both your athletic performance as well as your recovery. Hydra-Charge makes it easy to hit your water intake with its great taste, but it also provides important electrolytes and nutrients. These include calcium, phosphorous, magnesium, sodium, and potassium, which help you get the most from the fluids you’re consuming. Hydra-Charge also contains freeze-dried coconut water and SPECTRA, a blend of fruit, vegetable, and herbal extracts for antioxidant support. CYDNEY SAYS: You can sip on a water bottle mixed with Hydra-Charge throughout the day, but I especially recommend getting in a dose before, during or after my workouts. Try to get in at least two servings a day in addition to plenty of water. |
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