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LEGS


MUSCLE GROUP:
Legs
Glutes

Duration: 45 MIN

PRE WORKOUT STACK:
Sour Gummy PRE
Beta Alanine
Citrapeak

WORKOUT:

  • Heavy Barbell RDL's: 4 sets, 8 reps
  • Hip Thrusts: 4 sets, 8 Reps
  • Reverse Lunges: 4 Sets, 8 Reps
  • Bulgarian Split Squats: 4 Sets, 8-10 Reps
  • Leg Curls: 4 Sets, 12-15 Reps
INSTAGRAM

Muscle Group:
Legs
Glutes

Pre Workout Stack:
Dragon Fruite PRE

Content for Glutes Exercise

INSTAGRAM
TIKTOK VIDEO

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:
Peach Mango PRE
Lemonade Stim Free PRE

WORKOUT:

  • Goblet squats 4 Sets, 8 Reps

  • RDL’s 5 Sets, 10 Reps

  • Glute Bridges 5 Sets, 10 Reps

INSTAGRAM

MUSCLE GROUP:
Glutes

PRE WORKOUT STACK:

1 Scoop OJ PRE
1 Scoop Stim Free Peach Mango PRE
Beta alanine
Glutamine
Citrapeak

WORKOUT:

1. Superset:
Triple pump hip thrust 4 Sets 8 Reps
Glute focused BSS 4 Sets 12 Reps

2. Superset:
Glute focused extensions 4 Sets 15 Reps weighted 4 Sets 15 Reps BW
DB deadlifts 4 Sets 10 Reps

3. Superset:
DB sumo squats 3 Sets 10 Reps
Barbell banded glute bridges 3 Sets 10 Reps

4. Superset:
SL foot elevated glute bridge 2 Sets 15 Reps
Abduction machine 2 Sets 40 Reps

INSTAGRAM

MUSCLE GROUP:
Glutes

PRE WORKOUT STACK:
Melt
Stim Free Rainbow Candy PRE

WORKOUT:

Warm up with 3x 15 banded abductions
1. Hip Thrust Pyramid: 15 reps-10 reps-8 reps-10 reps-15 reps
2. Romanian Deadlift: 15 reps, 3 sets
3. Deep Smith squats: 15 reps, 3 sets
4. Step back hinge lunge: 15 reps, 3 sets each leg
5. Banded kickbacks: 15 reps, 3 sets (each leg)

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:
Sour Gummy PRE
CitraPeak

WORKOUT:

1. Sumo squats 4 Sets 10 Reps

2. Step ups 4 Sets 10 Reps

3. RDL’s 4 Sets 10 Reps

4. Split squats 4 Sets 10 Reps

5. Reverse lunges 4 Sets 10 Reps

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:

1 citrapeak cap
1 scoop Lychee Stim pre
1 scoop Sour Gummy Non Stim
1 scoop glutamine
1/3 scoop beta alanine

WORKOUT:

Bulgarian Split Squats -- 5x8 each leg (heavy)
Back Squats -- 5x10
Triset:
Leg Extensions -- 4x5 (heavy)
Heels Elevated Goblet Squats -- 4x12
Leg Extensions -- 4x complete failure (pick a weight you can do at least 10 reps)
Sumo Squat -- 4x15
Walking Lunges -- 2x25 each leg

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:

Creatine13
Beta Alanine
Glutamine
Citrapeak
Rainbow Candy SF Pre
Mimosa Sharp

WORKOUT:

Walking lunges 4x20 (10 reps each leg)
Landmine Squats 4x15
Deficit reverse lunges 4x10 each leg
Narrow stance leg press 4x15
Leg extensions 3x15, 2x8 drop set
Weighted step ups 4x10 each leg

INSTAGRAM

MUSCLE GROUP:
Abs
Glutes

PRE WORKOUT STACK:

Spicy pineapple PRE or
Sour gummy with beta alanine

WORKOUT:

5 sets of the 2 exercise:
1. Ankle banded hip lift clams - 20 each leg
2. Cable lateral lunge to abductor lift - 10 each leg
5 sets of the 2 exercises
1. Split leg smith good mornings - 10 each leg
2. Kneeling cable squats - 15-20 reps
5 sets of the 2 exercises
1. Heel lifted single leg RDL - 10 each leg
2. Kneeling banded kickbacks - 25 each leg
Abs (I’ll be doing just 4 exercises 30 seconds each 4 rounds)

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:

Sour Gummy Stim Free PRE
Creatine
Glutamine & Citrapeak - one scoop of each!

WORKOUT:

1. Barbell Hip Thrust - 4 sets x 5,5,10,10 reps (heavier weights, then lighter weights)
2. Barbell RDLs - 3 sets x 8-10 reps
3. Bulgarian Split Squats (Glute Focused) - 3 sets x 10-12 reps per leg SUPERSET - 3 sets
4a. KB Goblet Squat x 15-20 reps
4b. KB Reset Swings x 12-15 reps

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:
Orange Juice PRE

WORKOUT:

Warm-up: 10 minutes of walking (incline optional)

Barbell Curtsy Lunge: 4 sets 10-12 (90 seconds of rest between)

Barbell Romanian Deadlift: 4 sets 10-12 (90 seconds of rest between)

SUPER SET:
Split Squat (Back foot elevated & front heel elevated): 3 sets 10-12 each (rest 30 seconds)
Kettlebell Goblet Squat: 3 sets 10-12 (rest 90 seconds)

SUPERSET:
Machine hamstring curl: 3 sets 10-12 (1 second hold at the top of the curl) (rest 30 seconds)
Hip Thruster: 3 sets 6-8 (go heavier on this!) (rest 90 seconds)

Finisher:
3 sets of 20 walking lunges- for added challenge, hold a weight over your head!

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:

Lychee PRE + Creatine13

WORKOUT:

6 rounds, 10 reps each, 30 second break between sets, 60-90 second rest between rounds
1. Walking Lunges (10 each leg) with DB
2. Squat + Pulse
3. Squat Press with DB
4. Alternating Side Lunges with DB
5. Elevated single Leg RDLs
6. DB Sumo Deadlifts

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:

Sour Gummy or peach mango stim free pre with creatine

WORKOUT:

Squats 4x8
Hip thrusts 4x6
KB sumo squats 3x15
Leg press 4x12
Step ups 4x10
Walking lunges 3 x 16

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:

Any of the Stim Free PRE + Citrapeak

WORKOUT:

3 sets, 8 reps of the following:
1. Sumo Deadlifts
2. High Bar Squats
3. Barbell Lunges
4. Romanian Deadlifts
5. Front Squats
6. 3x Max Effort sets of Single Leg Hip Thrusts.

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

PRE WORKOUT STACK:

STIM FREE SOUR GUMMY
2 CITRA PEAK CAPSULES
1/2 SCOOP BETA ALANINE
CREATINE

WORKOUT:

-HIP THRUSTS: 4x15/12/10/8
-SMITH MACHINE SQUAT: 4x12
-SLDL: 4x10
-BULGARIAN SS: 3x12
-KICKBACKS: 3x10 SUPER SET
-LEG EXTENSION: 3x12

INSTAGRAM

MUSCLE GROUP:
Shoulders
Glutes

PRE WORKOUT STACK:

1 scoop Sour Gummy Stim
1 scoop Rainbow Candy Stim Free
1/2 scoop Creatine

WORKOUT:

1- Dumbbell Arnold Press (4 sets x 12 reps, 1 minute rest between sets)
2- Smith Machine Reverse Lunges (4 sets x 12 reps each leg, 1 minute rest between sets)

Super Sets
3- a) Dumbbell Lateral Raises (12 reps, no rest)
b) Dumbbell Romain Deadlift (12 reps, 1 minute rest, start superset over again, 4 sets
total)
4- a) Dumbbell Front Raise (12 Reps, no rest)
b) EZ Bar Upright Row (12 reps, 1 minute rest, start superset over again, 4 sets total)

5- Barbell or EZ Bar Hip Thrust (3 sets, 12 reps, 1 minute rest between sets)

Burnout Set
6- a) Cable Glute Kickback (20 reps each leg, no rest)
b) Dumbbell Around the World (10 reps, 1 minute rest, 2 sets total)

INSTAGRAM

Muscle Group:
Shoulders

Pre Workout Stack:

Rainbow Candy,
strawberry Kiwi,
Creatine,
Glutamine,
Beta alanine,
Citrapeak

WORKOUT:

All workouts 3 sets, 10 reps
1. BB Deep Squats
2. DB Romanian Split Squats
3. BB Front Squats
4. Leg Press
5. Leg Extension

INSTAGRAM