Who says the Brazilians are the only ones who know how to lift your rear?
I have to get this out of my head and on to paper. This workout will have your glutes, hams, and quads on fire. I did this on Tuesday after my 3.5 mile run. Two days later, I am still feeling it.
1.) On the Smith machine, I did a warm-up of one set of 10, then did 3x10 with 50lbs total. This move targets your glutes, which is what most people neglect in the gym. For runners, this is a good move to do because you need strong glutes to keep you from getting injured. Especially the IT band.
Instead of resting, I worked on my shoulders. I started out with some lateral raises.
2.) I did another super-set with glutes and shoulders. I got on the angled leg press machine and did 3x12 with 90lbs total. The way to target your glutes on this machine is to put your feet together and
don't let your knees go past your toes. Also, never lock your knees.
3.) Next, I went over to do the butt blaster. 3x10
Hip adduction 3x15 with 135lbs.
4.) Stiff-legged deadlifts, 3x12
Stability ball wall squats. 3x12, no weights.
Do this workout I guarantee you'll be cursing me everytime you go to the potty.
What are your favorite leg moves?