DAY 4:LEG-DAY /PART 2

READY FOR WORKOUT NR CUATRO,GALS?!:D

UNO:

BARBELL SQUATS:

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders  across it.Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
2. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.
3. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
4. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
5. Repeat for the recommended amount of repetitions.

1st Set /12 Reps (I’m using 30 kg)

2nd Set /10 Reps (I’m using 35 kg)

3rd Set/8 Reps (I’m using 40 kg)

DOS

FORWARD LUNGES:

1)INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

2)EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on both legs.

1st Set /20 Reps -10 on each foot (use as much weight as you can) -I’m using 10 kg on each side

2nd Set/18 Reps -9 on each foot

3rd Set/16 Reps -8 on each foot

4th Set/14 Reps -7 on each foot

TRES

SINGLE LEG-EXTENSION

1. Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
2. Maintaining good posture, fully extend one leg, pausing at the top of the motion.
3. Return to the starting position without letting the weight stop, keeping tension on the muscle.
4. Repeat for the desired number of repetitions.

1st Set/12 Reps for each foot (I’m using 20 kg )

2nd Set/10 Reps for each foot (I’m using 25 kg)

3rd Set/8 Reps for each foot (I’m using 30 kg)

CUATRO

THIGH ADDUCTOR

1)To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.

2)Slowly press against the machine with your legs to move them towards each other while exhaling.

3)Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.

4)Repeat for the recommended amount of repetitions.

1st Set /12 Reps (I’m using 30 kg)

2nd Set/10 Reps (I’m using 35 kg)

3rd Set/8 Reps (I’m using 40 kg)

CINCO

STEP-UPS

I thinks there’s NO NEED FOR EXPLANATION

Step on the platform with one foot….change foot on the platform…step down the platform)

3 Sets x 60 seconds

SEIS

CALF MASCHINE

1)Sit on seat and position forefeet on horizontal foot bar. Grasp handles to sides and straighten knees.

2)Push lever by extending ankles as far as possible. Return by bending ankles until calves are stretched. Repeat.

1st Set /15 Reps ((‘m using 20 kg)

2nd Set/13 Reps (I’m using 25 kg)

3rd Set/10 Reps (I’m using 30 kg)

There are a lot of exercises for the calves….I switch a lot between maschines and free exercises

You can do that,too 😀

SIETE

MEDICINE BALL-CRUNCHES

1)Hold a medicine ball (or dumbbell) and lie flat on your back with knees bent, legs hip-width apart and arms extended straight up toward the ceiling.

2)EXHALE: Use your abs to “crunch” up by lifting your head, neck and shoulder blades off the mat.

INHALE: Slowly return to the mat to complete one rep.

1st Set /20 Reps

2nd Set /20 Reps

3rd Set/20 Reps

OCHO

MEDICINE BALL TWIST