TRAINING
leg & glute workout
ProSupps’ Athlete Candace Harrison is here to take you through her weekly leg and glute routine. This nationally qualified
NPC Bikini competitor is known for having all of the right assets to bring home trophies, now she is here to help you build
the pair of legs and glutes you’ve only dreamed of having.
One of the keys to Candace’s leg/glute routine is utilizing what is known as tri-sets. She chooses three exercises that she
wants to hit and then does all three exercises in a row with no rest in between. Tri-sets are not only good for muscle building and toning because of the additional pump and contractions you will experience, but it they are also a good source of
cardiovascular training which will help you burn more calories while working out.
Candace’s Routine:
Warmup:
Leg Extensions (light weight)
3 x 20
Lying Hamstring Curls (light weight) 3 x 20
Tri-Set #1 (3 Rounds):
Leg Extensions
Walking Lunges
Pop Squats
3 sets x 10 reps
3 sets x 16 reps
3 sets x 20 reps
*perform all three exercises in a row with no rest in between the exercises;
take a 2 minute break and then repeat the sequence
*Advanced Technique: perform a drop set on the Leg Extensions, complete your set, then drop the weight by 20% and perform reps to failure, then
drop it again 20% and perform reps to failure; this equals one full set)
Tri-Set #2 (3 Rounds):
Lying Hamstring Curls
Hack Squats
Hamstring Curl on Stability Ball
3 sets x 15 reps
3 sets x 12 reps
3 sets x 15 reps
*perform all three exercises in a row with no rest in between the exercises;
take a 2 minute break and then repeat the sequence
*Advanced Technique: On the lying hamstring curl, hold the contracted
position at the top of the movement for a 2 second pause and then drop the
weight, this is one rep; continuing the set by pausing at the top of each rep
Tri-Set #3 (3 Rounds):
Squats
3 sets x 15 reps
Single Leg Standing Hamstring Curls 3 sets x 15 reps
Hip Thrusts
3 sets x 15 reps
*perform all three exercises in a row with no rest in between the exercises;
take a 2 minute break and then repeat the sequence
Finisher:
Stiffed Legged Deadlifts
10
3 sets x 15 reps
Natural Muscle Magazine
May 2015