Complete Leg And Booty Blaster Workout

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#1 Squats

4 Sets 12-15 Reps

DONT’s 

  1. Not squatting low enough (first two squats in video)
  2. Dropping your chest during your squats- very bad for your back! (Next two in video)
  3. Raising your heels off the ground during squats- can lead to shin splints/ injury (last two squats in video)

DO’s

  1. Be slow and have control
  2. have a neutral neck/ spine alignment with your chest UP
  3. have a forward focus keep your hips below parallel
  4. keep your knees behind your toes
  5. have your feet FLAT on the ground

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#2 Leg Press Machine

4 Sets 12-15 Reps

DONT’s 

  1. Do not lock your knee.
  2. Do not place your Hands on the knees!

DO’s

  1. Upper and lower legs make a 90-degree angle.
  2. Push with mainly with your Heels.
  3. Rest your head back to get a better range of motion!
  4. position the feet right in the middle, not too high or too low.

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#3 Cable Kickbacks

4 Sets 12-15 Reps

DONT’s 

  1. “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.
  2. Using momentum to drive the leg back and not controlling the negative portion.
  3. Standing upright and DECREASING the range of motion.

DO’s

  1. Brace your abs and maintain that tension throughout the set. This will keep your back from overarching and prevent Bad Girl Syndrome.
  2. Bend your knees SLIGHTLY and bend at the hips.
  3. 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.

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#4 Dumbbell Deadlifts

4 Sets 12-15 Reps

DO’

  1. stand up straight with feet shoulder width apart and shoulders back.
  2. bend at the waist with hips back and your ensure your is core engaged
  3. knees should be slightly bent but fixed
  4. as you lower the db’s focus on the stretch (pull) in your hamstrings
  5. db’s should remain as close to your body as possible (don’t sway outwards)
  6. bring db’s slightly past knees or until you feel comfortable engagement
  7. keep engagement throughout the duration of the movement (don’t relax at the bottom)
  8. squeeze through your hamstrings and glutes to raise the db’s back up
  9. squeeze, squeeze, squeeze!
    .

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