Caroline Girvan - PARADOX Leg Day Workout - Compound Exercises | EPIC Heat | Day 23
Lower body supersets!! The quads, hamstrings, glutes and as always with compound movements the core involved! Squats, lunges, RDLs and lying hamstring lifts!! Plenty of variety to help make this leg session eventful! For this leg session, you will need a pair of dumbbells, your mat, a chair for Bulgarian Lunges, a yoga block/thick book and a wall for wall sits! The dumbbells I am using are 12.5kg each! The timer will be on for 50 seconds of work (usually quad focused to begin), followed straight away with another 50 seconds focusing more on hamstrings! We then have 20 seconds rest between each superset! Each superset is performed two times, and most of these will be all on one side then the next superset will be opposite side! Supersets involve no specific rest period between exercises however pease don’t rush! Take those few seconds to ensure you are comfortable, stable and confident particularly when getting into position for heel elevated squats, Bulgarian lunges and RDLs! There is a staple! Heel elevated squats followed by Romanian Deadlifts! We have a bodyweight only finisher to just finish off!! 50/50 supersets (20 seconds rest) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT BULGARIAN QUAD FOCUSED RDL (same side) BULGARIAN QUAD FOCUSED (switch) RDL (same side) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT 1/2 REP STAGGERED SQUAT 1/2 REP STAGGERED RDL (same side) 1/2 REP STAGGERED SQUAT (switch) 1/2 REP STAGGERED RDL (same side) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT FORWARD STEP LUNGE (right foot fwd) REAR STEP LUNGE (right foot step back) FORWARD STEP LUNGE (left foot fwd) REAR STEP LUNGE (left foot step back) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT WEIGHTED WALL SIT WEIGHTED HAMSTRING HOLD WEIGHTED WALL SIT WEIGHTED HAMSTRING HOLD Finisher: HAMSTRING MARCHES 1 minute SINGLE LEG HAMSTRING LIFT 30 seconds SWITCH 30 seconds HAMSTRING MARCHES 1 minute HEEL ELEVATED 1/2 SQUATS 30 seconds FULL RANGE! 30 seconds 1/2 REPS! 30 seconds I hope you really feel the intensity through time under tension and focus on slow, controlled reps! I love using supersets regularly to increase volume and of course intensity!! Take it slow, try to keep relaxed breath and be proud! You’ll rock this leg session!
Lower body supersets!! The quads, hamstrings, glutes and as always with compound movements the core involved! Squats, lunges, RDLs and lying hamstring lifts!! Plenty of variety to help make this leg session eventful! For this leg session, you will need a pair of dumbbells, your mat, a chair for Bulgarian Lunges, a yoga block/thick book and a wall for wall sits! The dumbbells I am using are 12.5kg each! The timer will be on for 50 seconds of work (usually quad focused to begin), followed straight away with another 50 seconds focusing more on hamstrings! We then have 20 seconds rest between each superset! Each superset is performed two times, and most of these will be all on one side then the next superset will be opposite side! Supersets involve no specific rest period between exercises however pease don’t rush! Take those few seconds to ensure you are comfortable, stable and confident particularly when getting into position for heel elevated squats, Bulgarian lunges and RDLs! There is a staple! Heel elevated squats followed by Romanian Deadlifts! We have a bodyweight only finisher to just finish off!! 50/50 supersets (20 seconds rest) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT BULGARIAN QUAD FOCUSED RDL (same side) BULGARIAN QUAD FOCUSED (switch) RDL (same side) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT 1/2 REP STAGGERED SQUAT 1/2 REP STAGGERED RDL (same side) 1/2 REP STAGGERED SQUAT (switch) 1/2 REP STAGGERED RDL (same side) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT FORWARD STEP LUNGE (right foot fwd) REAR STEP LUNGE (right foot step back) FORWARD STEP LUNGE (left foot fwd) REAR STEP LUNGE (left foot step back) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT WEIGHTED WALL SIT WEIGHTED HAMSTRING HOLD WEIGHTED WALL SIT WEIGHTED HAMSTRING HOLD Finisher: HAMSTRING MARCHES 1 minute SINGLE LEG HAMSTRING LIFT 30 seconds SWITCH 30 seconds HAMSTRING MARCHES 1 minute HEEL ELEVATED 1/2 SQUATS 30 seconds FULL RANGE! 30 seconds 1/2 REPS! 30 seconds I hope you really feel the intensity through time under tension and focus on slow, controlled reps! I love using supersets regularly to increase volume and of course intensity!! Take it slow, try to keep relaxed breath and be proud! You’ll rock this leg session!