http://youtu.be/3yRwPxFNtbo
1️⃣ Natural leg extensions, 15 reps 3 sets 👉🏽 you must wonder what I’m doing but I promise this one will literally burn your quads 🔥 basically, when your knees are close to the floor, you want to push your body up by using your quads only and squeeze for 1 second at the top
2️⃣ Bulgarian split squats, 12 reps 3 sets each leg 👉🏽 do these with your front leg closer to your other leg to target more your quads
3️⃣ Pilates glutes bride, 20 reps 3 sets 👉🏽 position your feet however suits you the best, as far as I’m concerned I feel it more in my glutes in a wider stance and with my feet slightly turned out!
4️⃣-5️⃣ Single leg glute bridge ➕ Lying leg lifts, 12 reps each for each leg, 3 sets 👉🏽 do both exercises for one leg and then do them with the other leg, 3 times total. You want to raise your hips in the 1st exercise and leg in the 2d by squeezing your glutes. Hold for 1 second at the top
6️⃣-7️⃣ Kickbacks ➕ Fire hydrants, 15 reps each for each leg, 3 sets 👉🏽 here again, do both exercises for one leg and then do them with your other leg and repeat 3 times total .
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Obrigado 🙂
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