#1 Squats
4 Sets 12-15 Reps
DONT’s
- Not squatting low enough (first two squats in video)
- Dropping your chest during your squats- very bad for your back! (Next two in video)
- Raising your heels off the ground during squats- can lead to shin splints/ injury (last two squats in video)
DO’s
- Be slow and have control
- have a neutral neck/ spine alignment with your chest UP
- have a forward focus keep your hips below parallel
- keep your knees behind your toes
- have your feet FLAT on the ground
#2 Leg Press Machine
4 Sets 12-15 Reps
DONT’s
- Do not lock your knee.
- Do not place your Hands on the knees!
DO’s
- Upper and lower legs make a 90-degree angle.
- Push with mainly with your Heels.
- Rest your head back to get a better range of motion!
- position the feet right in the middle, not too high or too low.
#3 Cable Kickbacks
4 Sets 12-15 Reps
DONT’s
- “Bad girl booty syndrome” where the low back is arched like a MF and butt sticks out. we’re not a doctor but that shit ain’t good for your back.
- Using momentum to drive the leg back and not controlling the negative portion.
- Standing upright and DECREASING the range of motion.
DO’s
- Brace your abs and maintain that tension throughout the set. This will keep your back from overarching and prevent Bad Girl Syndrome.
- Bend your knees SLIGHTLY and bend at the hips.
- Make your glute do all the work. Start the motion with your glute squeezing hard, instead of just kicking your leg back like you’re kicking something off your leg.
#4 Dumbbell Deadlifts
4 Sets 12-15 Reps
DO’
- stand up straight with feet shoulder width apart and shoulders back.
- bend at the waist with hips back and your ensure your is core engaged
- knees should be slightly bent but fixed
- as you lower the db’s focus on the stretch (pull) in your hamstrings
- db’s should remain as close to your body as possible (don’t sway outwards)
- bring db’s slightly past knees or until you feel comfortable engagement
- keep engagement throughout the duration of the movement (don’t relax at the bottom)
- squeeze through your hamstrings and glutes to raise the db’s back up
- squeeze, squeeze, squeeze!
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