SHAPER?
Moderators: Boss Man, cassiegose
Exercises -
Squats - stance wider than shoulders, keep back straight and chest high, to make harder do 1 1/2 reps but for only 6 - 8 reps per set
High Step Up - do with wts if you can, stand close to bench and keep chest high and back straight, don't let shins go over toes and try to keep perfectly vertical, 10 - 15 reps per set
Deep Lunge onto an Incline - onto a step or something, use a long stride into lunge, 10 - 15 reps per set
Glute Accentuated Leg Press - place feet as high as you can on board but with back flat against back pad, lower knees as low as you can with knees almost touching shoulders, 8 - 12 reps per set
Reverse Leg Raises - lye on a bench, swissball or hyperextension machine but with feet hanging off and not able to touch the ground when vertical, lift legs up until you form a straight horizontal line, 10 - 15 reps per set
Workout - do 3 of these exercise each session for 3 sets each...each session replace 1 exercise with another from the list and rotate...train 2 per week before any other muscles to prioritise...i would also recommend some sprints (not jogging) or stair running going up every 2nd step...probably train mon - wts...wed - stair running or sprints...fri or sta - wts depending on soreness from wed...might work better to do 3 sessions every 8 days
Squats - stance wider than shoulders, keep back straight and chest high, to make harder do 1 1/2 reps but for only 6 - 8 reps per set
High Step Up - do with wts if you can, stand close to bench and keep chest high and back straight, don't let shins go over toes and try to keep perfectly vertical, 10 - 15 reps per set
Deep Lunge onto an Incline - onto a step or something, use a long stride into lunge, 10 - 15 reps per set
Glute Accentuated Leg Press - place feet as high as you can on board but with back flat against back pad, lower knees as low as you can with knees almost touching shoulders, 8 - 12 reps per set
Reverse Leg Raises - lye on a bench, swissball or hyperextension machine but with feet hanging off and not able to touch the ground when vertical, lift legs up until you form a straight horizontal line, 10 - 15 reps per set
Workout - do 3 of these exercise each session for 3 sets each...each session replace 1 exercise with another from the list and rotate...train 2 per week before any other muscles to prioritise...i would also recommend some sprints (not jogging) or stair running going up every 2nd step...probably train mon - wts...wed - stair running or sprints...fri or sta - wts depending on soreness from wed...might work better to do 3 sessions every 8 days