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WHAT’S UP Y’ALL hope you had a happy Thanksgiving! Today we’re getting back on track with a high intensity leg & glute workout. I’m breaking down what happens when you eat too much, why the last thing you wanna do is spend hours on the treadmill, and the workout I recommend you do instead.
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MY WORKOUT + NUTRITION PLANS: https://trans.fo/tool/
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THE WORKOUT:
(HEAVY COMPOUND LIFTS)
BB sumo deadlift 1-2 WU + 4 x 4-6 reps
BB hip thrust 1-2 WU + 4 x 4-6 reps
Instructions:
1-2 warm up sets at a weight you can easily lift for 6 reps
(e.g. I can easily lift a 45 lb bar + 2 x 45 lb plates for 6 reps)
Increase weight by 10 lbs per side each set for up to 3 sets
(e.g. my next sets would go: 155 lb, 175 lb, 195 lb)
At that point, either stick with that weight for your 4th set or decrease if you feel your form is breaking down
(e.g. I dropped down to 185 lb)
(CIRCUIT 1) – repeat x3, superset all exercises, rest 60s between rounds
Front foot elevated split squat x 10 reps
Split stance deadlift x 10 reps
Deficit deadlift x 15 reps
(CIRCUIT 2) – repeat x3, superset all exercises, rest 60s between rounds
Squat to hip hinge x 15 reps
Cable kneeling squat x 15 reps
Cable donkey kick x 10 reps
(LANDMINE COMPLEX) – repeat x2, no rest between exercises, rest 60s between rounds
Squat to overhead press x 10 reps
Single arm overhead press x 10 reps per side
Single leg deadlift (or split stance deadlift) x 10 reps per side
Meadows row x 10 reps per side
Reverse lunge x 10 reps per side