Superset leg day workout

Superset leg day workout

 

Take your leg day workouts to the next level with this superset style circuit. 

The rules:

Perform this leg workout twice a week. Keep two to three days between sessions. Once you get used to the moves you can add more weight. 

Superset 1

Squat with wide stance x20 + Stable lunges x15 per leg

4 rounds

 

Do 20 squats with wide stance. Make sure your weight is on your heels and your knees are pointing the same way as your toes. 

After your 20 squats, do 15 stable lunges with your right leg starting in front. Then switch sides.  Make sure your knee dosn’t come over your toes and keep your weight in the middle. Do not lean forward. Switch starting leg on next set.

After your first round of squats and lunges, rest for one minute. Repeat four times.

 

Words/workout: Janni Hussi (@jannihussi) 

Photography: James Patrick

 

 

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Superset 2

Deadlift with dumbbells x15 + Side lunges x15 per side

4 rounds

 

 

 

Do 15 deadlifts keeping your back straight the whole time. Bend over until your movement doesen’t allow you to go further. You can feel a nice stretch on your hamstrings, but it’s not supposed to hurt. Flex your butt and bring the move back up. Keep the weights close to your legs all the time.

After you are done with deadlifts do 15 side lunges (right away) one side at time (total 30 reps).  Remember to switch starting side on next set. Keep your knee on the same line with your toes and keep your weight on your heels.  Make sure your back is as straight as possible and do not bend over.

After finishing this superset have a one minute break. Repeat four times.

 

 

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Superset 3

Glute kick x20 per side + Glute bridge x25

4 rounds

 

 

Do 20 glute kicks and concentrate on your glutes the whole time. Try to keep your back stable and avoid any extra moving. Make sure your heel leads this move and your knee is at 90 degrees. Keep your leg up and flexed for one second before bringing it back down. Don’t rest at down position; keep your leg moving. Do one side at a time, and immediately start with your other leg. Switch starting side on your next set.

 

 

Once you are finished, start your glute bridge. Keep your weight on your heels and lift your butt up. Flex at up position for one second before bringing the movement back down. Don’t open your knees to the sides; they should stay closed. 

After your first round, rest for a minute. Repeat four times.

 

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May 08, 2017 at 02:46AM