Priscilla and Adrianna hit a leg workout that have the guys scared.
This short but incredibly intense leg workout from the ladies of Body Spartan will have you walking like a baby giraffe by the time it’s over.
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Leg workout exercise #1: Leg extensions
|1 – warm up||No||30||2 minutes|
Leg workout exercise #2: Squats
Coming off of the high rep leg extensions, you will want to consider lowering the weight for squats, compared to what you usually use. The goal is to go as heavy as possible, and still get all of the reps. Add weight each set, even if it’s only a few pounds.
Leg workout exercise #3: Leg Press
Just like with the last leg exercise, you’re going to increase the weight each set to progressively increase the resistance. Avoid locking out at the top. This will allow for constant tension on the legs. Also, avoid using your hands to self-spot. If you’re self-spotting for the majority of the reps, then you need to drop the weight. Forced reps should only be done for a few reps, not the entire set.
Leg workout exercise #4: Leg Extensions with Band Resistance
To increase the tension, the ladies tied a band from the arm of the extension machine to the base of the seat. This will increase resistance more than usual, especially at the top of the range of motion. Remember, it’s dynamically loading now so your it will put a completely different force and tension on your quads. The ladies also did pause reps and pulsing reps towards the end of the sets. Pick a few reps each set to experiment with these two techniques.
|1||No||20 or failure||60 seconds|
|2||No||20 or failure||60 seconds|
|3||No||20 or failure||60 seconds|
|4||No||20 or failure||60 seconds|
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