LEG & ABS & CONDITIONING
Excelsior
The workout below is a 3 days split program designed specifically for people who don't have plenty of time to devote to the gym and who have goals to transform their physique.
The program combines both compound and isolation work; both single exercises and circuit trainings . The compound lifts will be heavier by nature, allowing you to get stronger while maximizing the amount of calories burned along the way. The isolation work will be much lighter and the focus will be on feeling the muscle work throughout the movement.
The workout can be used by either those with fat loss goals or muscle building goals. The main difference between the goals relies heavily on the amount of calories you consume each day and the way in which you progress your workouts during the 8 weeks.
For those looking to build muscle and strength with this program, aim to increase the weight you use during the 8 week period and eat in a slight calorie surplus.
For those looking to lose fat and develop toned muscle with this program, aim to decrease the total duration of your workout over the 8 week period (by decreasing rest periods) and eat in a slight calorie deficit.
ANIMAL FLOW WARM UP
A
MOVEMENT 1: Foot Trace 6 Full Circles/Direction/Foot MOVEMENT 2: Dorsum Squat 4-6 Reps/Side MOVEMENT 3: Half-Kneeling Twisting Mountain Climber to Reach 4-6 Reps (alternating sides) MOVEMENT 4: Kneeling Spine Wave to Floor Scorpion 6 Reps (alternating sides)
B
Leg Extension
2 x 15
C
BB BOX SUMO SQUAT
2 x 12
D1
DB SUMO RDL
2 x 15
D2
BB B STANCE HIP THRUST
2 x 10
E
DB SL RDL
2 x 12
VB ABS 1
F
AMRAP TIME LEFT - 15 KNEE TUCKS - TOE TOUCHES - ALT LEG RAISE
A
V-BAR LAT PULL DOWN
2 x 15
B1
Australian chin up
2 x MAX
B2
Bench Dips
2 x 15
C1
STANDING SVEND PRESS
2 x 15
C2
Straight Arm Pulldown
2 x 12
D
BB OHD PRESS
2 x 10
E1
DB Lateral Raise 21s
2 x 10
E2
SHOTGUN ROW
2 x 10
FINAL COUNTDOWN 1
F
TABATA 40/20 - 3 ROUNDZ - LEG CURLS - KB SWING - LEG EXTENSION
Conditioning
A
SQUAT WARM UP
Improve your ROM and achieve a deeper squat with these five drills: 8 weighted lunge rocks 8 seated leg lifts 8 shinbox switch through butterfly 8 dorsiflexion calf raises 8 squat rocks x3 rounds 🤗
B
Hack Squat
2 x 15
C
SUMO SQUAT OVER STEP
2 x 12
D1
DB Rear Foot Elevated Split Squat
2 x 12
D2
DEFICIT REAR LUNGES ( GLUTE FOCUSED )
2 x 10
E
Barbell Hip Thrust ( female )
2 x 10
VB ABS 2
F
EMOM LASTING TIME - SUITCASE. CRUNCH - RUSSIAN TWIST - SUICIDE PLANK
DESTINY GIULIANI OSAWE
Strength&Conditioning Coach Post-traumatic Orthopedist Kinesiologist Professional American football player 2 times Italian bowl championship. When I'm not training with my team I love training all my athletes
