(Roxie’s REAL Workout) Legs: Glutes and Hams Focus

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Program Introduction:

This is a nice and short workout – but the idea is that during all of the sets you are REALLY pushing the intensity in the gym. This is actually one of the workouts from my 2015 pre-contest season, and I can attest for the major kick azz feeling you’ll have after completing it. Lift HEAVY, but lift SMART.

When I’m doing all of these, I’m focusing on hitting every muscle fiber in my legs, and squeezing through each contraction. So it’s not just about going heavy, but instead how effectively you can move that weight and have a strong mind/muscle connection. For each set below increase weight for each set, unless otherwise indicated.  

Before beginning this program you must read the following Disclaimer and Terms of Use.

You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.    

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.    


 

Exercise Name Reps Sets Weight and Notes Tempo Rest
Romanian Deadlift

S1 – 12r

S2 – 12r

S3 – 10r

S4 – 8r

S5 – 4r

5   2/0/2 80-90s
Sumo Squat

S1 – 12r

S2 – 13r – same weight as above but push for that extra rep

S3 – 10r

S4 – 8r

S5 – 6r

5   2/0/2  80-90s
Super Set#1
Trap/Hex Bar Deadlift

S1 – 20r

S2 – 15r

S3 – 12r

S4 – 10r

4    2/0/2 No Rest
Seated Leg Curl Machine

S1 – 15r

S2 – 12r

S3 – 10r

S4 – Drop the weight to what you did w/ S1 and perform reps to failure – AMRAP

4   2/1/4  80-90s
Straight Set
Standing Calf Raises

S1 – 15r

S2 – 10r

S3 – 12r

3 Increase the weight for each set, even if just by a little bit. The first set should be HARD to complete, and you start to feel that burn around rep 10 or 11. 2/0/2 80-90s
Seated Calf Raises

S1 – 10r

S2 – 8r

S3 – 6r

S4 – Drop the weight to what you did w/ S1 and perform reps to failure – AMRAP

4     80 to 90s

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.