[Music]
hi everyone and welcome back today I'm
bringing to you a leg workout that I've
been doing for the past two weeks and my
glutes and my legs have literally been
hating me they've been hanging in my
life they've been hanging myself but
honestly it is probably one of the best
workouts I've had in a very long time
and I wanted to share it with you guys
so you could just take me to the gym
with you give it a go and let me know
what you think of this workout full
workout will be in a description box and
we will get to the gym in a minute but
before that I'm also doing a giveaway on
this video like I said I always get so
much gym shock stuff which I'm super
grateful for but sometimes I get
duplicates and sometimes the things just
don't fit me so I'm giving away this gym
shark long-sleeved top I promise I will
I in it before I send it out this is a
size extra small and I am pairing this
with a pair of long dreamy leggings
these are size small then it extra small
but it will fit as small as well so
small dreamy cocky leggings with a top
the giveaway rules will be in the
description box as well but all you
simply have to do is give this video a
thumbs up and then comment down below or
like away from me to contact you but you
also must be subscribed to this YouTube
channel let's get into this workout I
truly hope you enjoy it
and give it a go don't be scared just go
to the gym and absolutely smash it let's
go do this kick star in this workout we
are going to be pre-exhaustion
if you want to see what I did to
activate and warm up just head on over
to my Instagram account and I posted an
activation video that you can try out
pre-exhaustion basically means that you
just want to fire up your glutes a
little bit more you just want to tell
them that you're about to work them and
go you are gonna feel this I am doing
some hyper extensions here and as you
can see I'm pulling with my lower back
and the top of my glutes top tip is
imagine your arms are just hanging over
and you want to pull just with your
lower back on the top of your glues
squeeze at the top as much as you
possibly can before releasing the weight
back down I want you to perform 20 reps
three sets of this exercise moving on to
the next exercise we are going to be
performing stiff leg deadlift I
absolutely love this exercise I don't
know why but I just feel it so much in
my glutes and seumas as well but stiff
legs are amazing my feet are
shoulder-width apart and my knees are
slightly bent they are not completely
stiff I don't want to put so much
tension on my knees you want to pull the
weight through your hamstrings and as
you can see here my back is completely
straight there's no arch there's no bend
it is just straight and that's what I
want you to focus on and the way you can
do this is by pushing your hips back
stretching your hamstrings and avoid
using your back okay but seriously this
next exercise I've never in my life just
wanted to get up and leave the gym so
much because the burn was so real but it
was amazing so what I want you to
perform here is your standard hip thrust
remember you want to just slightly
externally rotate your feet outwards and
make sure that you're looking forwards
keep your core nice and tight and scoop
your bottom you always want to make sure
you scoop your bottom at the top so
imagine like an ice-cream scoop but
that's kind of what you want to do and
then once you performed about 10 to 12
reps of these hip for us we are going to
be super setting it with some bodyweight
hit for us essentially a superset is
where you perform two exercises one
after the other with little to no rest
that's basically what it means and
essentially what I also want you to do
here is place your feet together and
thrust upwards so your knees should be
pointing out same principle here keep
your eyes forward and make sure that you
are scooping your bottom at the top I
also put my jumper
over me just because it was just a bit
too much you know just a bit much moving
on to the next exercise which is barbell
static reverse a lunge someone gave me a
glass of water that was a mouthful this
is such an amazing exercise it is a
burner and the quads are burning the
glutes and the hamstrings
you name it you are going to feel it if
you do not feel comfortable performing
this exercise with a barbell that is
completely fine
simply use two dumbbells it will be just
as amazing now what I want you to
remember when you're performing this
exercise is to keep a constant tension
in your legs so I'm not completely
locking my leg out at the top you want
to go as low as possible but obviously
just remember everyone is different
everyone is more flexible your hip
flexors will be different so go as low
as possible before shooting back up make
sure that if anything is hurting if your
lower back is hurt and stop the exercise
immediately you shouldn't be feeling any
pains in your lower back when you are
performing this exercise I want you to
perform 12 reps four sets on each leg
[Music]
okay so if anyone thought we weren't
going to target our baby comes in this
video you can think again we are not
neglecting our calves because your girl
has spent away too many here's
neglecting them so it's time to build
those calf we are going to be performing
six reps of carve raises with your feet
pointed forward then once you perform
those six reps I want you to come off
the machine and then go back onto it but
externally rotating your feet outwards
this will hit a different part of the
calf yet again six to eight reps as many
as you possibly can and then come off
again and you are going to invert your
feet inwards and perform a further six
to eight reps you are going to be doing
this four times people four times it is
gonna burn you are going to be
contemplating
everything in your life you are gonna be
wondering why you even bothered clicking
on this video but it's going to be so
worth it and you're going to be so proud
of yourself final exercise is gonna be
the ultimate burner we are gonna be
performing a sumo squat drop set so
essentially this means you start with a
light weight go onto a middleweight and
then go onto a heavy weight for the
light weight I want you to perform 10
reps for the moderate to medium weight I
want to perform eight reps and when you
get to the heavyweight you are going to
be performing six reps just remember the
whole workout will be in the description
box as you can see here I'm pulsing my
squats out I'm not coming completely up
this will give you so much tension in
the glutes and the quads and it will
absolutely burn so that is it guys that
concludes the video I truly hope you
enjoyed it give this video a thumbs up
and let me know if you gave it a go I
love you always and forever ie
[Music]