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[WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split

Workout B — Legs + Butt


 

1. Goblet Squats


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How To:

Protocol: 3 sets — 20 reps

Target Muscle(s): Legs (All), Core, Shoulders, Biceps

  • (1) Hold the top of a dumbbell so that it’s positioned over your chest. Keep it there throughout the movement.
  • (2) Tighten your abs, maintain a flat back, and squat down until your thighs are slightly below parallel. Keep your chest up.
  • (3) Contract your glutes and powerfully press back up to start.

Up the difficulty by pressing the dumbbell overhead at the top of each rep.

 

 

2. Bulgarian Split Squats


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How To:

Protocol: 3 sets — 15 reps/leg

Target Muscle(s): Butt, Quads, Hamstrings

  • (1) Grab 2 dumbbells and stand in front of a bench or step (or use a couch, table, etc.).
  • (2) Place your right foot on top of the bench and step out roughly 2 feet. You should be able to stand comfortably.
  • (3) Lunge forward until your left quad is parallel to the floor. Keep your core tight and resist the pull to lean forward — stay as upright as possible.
  • (4) Powerfully push through your heel, contract your butt and hamstrings, and press up to a full stand.
  • (5) Complete a full set on one side and repeat for the opposite leg.

 

 

3. Kettlebell Swings


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How To:

Protocol: 3 sets — 25 reps/30 reps/35 reps

Target Muscles: Legs, Butt, Shoulders, Lower Back, Core

For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.

  • (1) Place a kettlebell in between your feet. Maintain a flat back, bend down, and grab the handle. That’s your base position.
  • (2) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
  • (3) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.

You’re following an ascending rep protocol. Start with 25 reps in set 1, do 30 reps in set 2, and finish with 35 reps in set 3.

*If you don’t have kettlebells, use a dumbbell instead. 

 

4. Single Leg Romanian Deadlifts


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How To:

Protocol: 3 sets — 15 reps/leg

Target Muscle(s): Hamstrings, Butt

  • (1) Stand up tall with a dumbbell/kettlebell in your right hand. With a slight bend in your left knee, maintain your balance, kick out your right leg, and slowly lean forward until your torso is parallel with the floor — all of the pressure should sit behind your left hamstring and butt cheek.
  • (2) Hold the stretch for 1s and powerfully drive up through your left heel into a full stand. Repeat a full set with your left side and repeat for the right.

 

 

5. Dumbbell Lunges


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How To:

Protocol: 3 sets — 15 reps/leg

Target Muscle(s): Hamstrings, Butt, Quads, Core

  • (1) Stand upright and take a BIG step forward with your left leg. Your left knee and toe should line up, and your right knee should hover right over the ground.
  • (2) Press up through your butt and return to start. Do 15 reps and switch legs.

 

 

6. Stability Ball Leg Curls


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How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Hamstrings, Butt, Core

  • (1) Lie on your back with your heels on top of a stability ball. Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
  • (2) Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.
  • (4) Hold the contraction for .5s, roll the ball back out to full bridge and repeat. If this is too easy you can amp up the difficulty by completing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).

 

 

7. Wall Sits


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How To:

Protocol: 1 sets — 90 seconds

Target Muscle(s): Quads, Hamstrings, Butt, Core

  • (1) Lean against a wall and squat down so that your quads are parallel to the floor.
  • (2) Hold that position for 90 seconds or until you collapse. DONE. Up the difficulty by placing a weight on your thighs.

 





 


Pages: Upper Body & Arms | Legs & Butt | Abs & HIIT | Recap

 

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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