Caroline Girvan - PYRAMID LEG DAY - Dumbbell Leg Workout | Pyramid Series Day 1

Описание

Pyramid leg day! Let’s hit it! The pace is slow. The focus on maintaining perfect form. We will work on hypertrophy in the entire lower body with the quads, hamstrings, glutes and as always the core strength and stability using compound movements.

The dumbbells I am using for your reference are 15kg each. I use one heavier dumbbell of 25kg for the Sumo Squats!

20 work
20 rest
40 work
20 rest
60 work
20 rest
40 work
20 rest
20 work
20 rest

SQUATS

1 1/2 REP SUMO SQUATS

RDL

STATIC LUNGE (all one side)

STATIC LUNGE (opposite side)

STAGGERED RDL (one side)

STAGGERED RDL (switch side)

REAR STEP LUNGE (one side)

REAR STEP LUNGE (switch side)

Finisher: 20/20/20/20/60

UNEVEN SQUAT
SQUAT TO LUNGE (same side)
UNEVEN SQUAT (switch)
SQUAT TO LUNGE (same side)
ALTERNATING LUNGE TO CLOSE SQUAT

Simple exercises. Slow pace. Serious work!

Starting The Pyramid Series with the legs! It’s off to an awesome start to the week!

Let’s do this!!!

👊🏼