Legs & Core Ex. 3 - Leg extension and Leg curl (OPTIONAL)
Train Like Jen - Gym Version: Week 1 Day 4
•
1m 2s
Optional: Additional superset for optimal results and some killer quads and booty
Leg extension/Leg curl Superset
3 sets
15 leg extensions with 1 second hold on full extension each rep.
15 laying leg curls with dumbbell with 2 second negative (2 second count on descend)
Notes: For the leg extension, if at a gym, use leg extension machine. If no extension machine, grab a chair with a back and place some books or anything that can safely raise you, your feet and dumbbell should be off the ground in order to have full range of motion.
Make sure to have a chair with a back or lean against a wall just like in the video. Get creative but stay safe.
After the 12 leg extensions immediately perform 12 leg curls. These can be done on a bench or on the floor. Repeat 3 times. Rest 90 seconds between sets. Use light-medium weight.
Up Next in Train Like Jen - Gym Version: Week 1 Day 4
-
Legs & Core Ex. 4 - Russian Twists an...
Optional core for abs of steel
40 seated alternating Russian Twists- use kettlebell or dumbbell - medium weight
30 second hollow hold -
Legs & Core Ex. 5 - Conditioning Day 4
3 Rounds of:
15 push ups (modifications: knee push ups, inclined push ups, wall-push ups)
20 Russian Kettlebell swings 15 pounds
30 single kettlebell/dumbbell alternating lunges (10-15 pounds)
*scale back the lunges to no weight if too difficultNotes: Rest as little as possible between reps and...
