BOOTY GROWING & QUAD DEMOLISHING lol itssaaa leg workout

welcome back to witness it's a beautiful day to be alive on a beautiful day for a leg

workout

MRA I'm not wrong so today I'm going to take you through a complete leg and glutes

workout

you love not baby. leg day, I mean, honestly, I don't like them anymore. I know it's been the longest time since I did a full workout here on YouTube, that's because my videographer up and left me, but I'll find a new one. Don't worry, it's okay, we'll start the workouts again here on YouTube, but like the day, I can always film myself.

You know, I just put the camera in the back. You know, here's my butt. That's what I'll do today. I hope you guys enjoy this workout, if you do make sure to like it and never go hard, subscribe so you never miss a tip on how to get fit, again, well you know what time my pre-workout is . Okay, listen. I loved leg day. I loved it. I did it, it brought me a lot of joy during the first few years of lifting, all I wanted to lift were legs and boy, boy, boy, oh boy, that the table has changed, how things have changed, you know, because I don't love anymore So.

I love upper body, the first step is to get yourself pumped up for leg day. You can't feel your legs anymore. Here is the first step. Put a large amount. I'll show you mine. Wait, here's my dream outfit for the day. I'm using the uh-. eh seamless camo in lilac gray so sing nice don't look at my room that's very disrespectful of you I know it's dirty thanks anyway this and the green one are still my favorite camo because it's so subtle , you know, is it camouflage or not? texture I'm going to put on the long sleeve crop top on top, you know, winter needs some coverage and I'm going to put on my Met Cons.

I will still use my Met Cons during the same day anyway, step number one, complete step number two. we need a pre-workout, everyone knows I can't exercise without a pre-workout, that would be absurd, come on, yesterday I ran out of my favorite pre-workout, this is the pink guava flavor, there's not much of it, well, I have to finish. Without these last two bottles of Pretty we are comfortable, but here is the problem. This is a stimulant-free pre-workout. I love mixing this with my pre-workout especially. I mean, listen to this pop product and make sure your butt looks so good. which is better and then when you finish your hip thrust, here I am walking to go to the bathroom with water, this is what my butt looks like, scream pop, some will do my pre-workout, I don't know man, because beer will not mix well with this. black cherry, so I guess a little bit for the arctic white, okay, I have water.

I'm going to mix in a little pump a scoop of pre-workout. I gotta get the caffeine plus the bomb. Oh, I have to add my straw, it's not my favorite usable sauce. because they're flexible and then they sit here nice and tight and you can bend them listen, you should have a straw when you're drinking your pre-workout on the go, but I've got my thermos full of water, we're we're going to do this we can do this and that's What matters if I can do this then you can do this let's do this girl I'll see you at the gym okay I just got to the gym I still start every leg workout noise cancellation I feel like I'm fighting myself I still start every leg training with glute activation.

It has completely changed my glutes and legs days. If you have a hard time feeling the exercises in your glutes, then get yourself a fan and do some of these exercises. I just did activation exercises at school that help get the blood flowing, a good pump in your jeans. I really take the time to focus on tightening and emphasizing my glutes through these exercises before starting with the weights. When I get to the weights, my glutes are awake. and the Senate, that's nice, right? I always start with some side steps. I go back and forth to lean, basically I can't take it anymore, and then I do some kickbacks, some diagonal kickbacks.

I love doing glute bridges, sumo squats, any type of exercise whatsoever. I'm going to help get my glutes pumped and ready to go. I'm going to go ahead and start setting up my bar for the hip thrust. Hip first has completely changed my life and my glutes for the first two years I was lifting. I never did hip. Pushes, so I wasn't seeing tremendous growth in my glutes because I wasn't isolating just the glutes. I like the days of the week and the first day of light of the week always starts with Hiep for us, today I'm going to go. for four sets of eight perhaps a burnout.

I haven't decided yet, but I'm excited, my glutes are going to cry. I'm right and I'm going crazy today, so I always like to start with a warm-up set with a lighter weight. Before I add that weight, I want to make sure my form is good, my glutes are activated and I feel the exercise where I should feel it before I add that weight and you know, sometimes that's how you get injured, okay? remember in the hip thrust you want to bend your chin, you want your chin to be close to your chest, you want to be on a bench or a box that is about knee height and I like to place that bench right under my shoulder blades afterwards from my warm-up series.

I feel good, I bent over like that and did four sets of eight hip thrusts, heck and Bob with glutes on fire, honey, now because these sets are really hard and I'm really pushing myself here, I take a good two or three minutes. rest between these hip thrusts, you want to give yourself that time to rest for two minutes, recover, drink some water and make sure you're ready for your next set. It's important to take that rest period so your form stays good each set after the hip thrusts, now we're moving on to deficit split lunches, the deficit is definitely more of an advanced movement so pull out that plate if you never have you done this before or if you are more of a beginner.

Also change the barbell for dumbbells. That's the wonderful thing about lifting, is that you can make modifications where you need them based on the level and comfort you're currently at, so today I'm loading the bar forward, which means I'll be holding it in front, which in It will actually put a little more emphasis on my

quad

s, okay, split squats are about to kill your

quad

s, baby, now the reason for the deficit is that it will give you a little more room to go up and down. In a split squat you want to focus on pressing through the heel on the way up, make sure the front foot stays very flat.

I have noticed that some people tend to stand on their toes, you want to focus on keeping your weight pressing through the heel. and squeezing and activating the glue on the way up, we're doing three sets of eight reps on each leg, so you want to rest after finishing eight reps on each leg and then even for this move, I'm doing a good two or three. -minute rest between these sets, really making sure I'm giving myself time to recover now, on the third set, I stepped it up a bit by adding eight pulses immediately after a split squat, heck, drink up your quads. on fire the second mates and women The Frenchman's single from 2016 I'm seventeen now I'm six foot five hundred feet tall so that was a big chunk of muscle no uh-uh but hey, I'll buy you a nice dinner yeah, I talked to some weeks ago about how my friend tricked Stefan and I into dating and that was the night Steph and I fell in love and I owe it all to Mason so Stefan would be impossible without Mason but I knew that Mason's shoulder Mason 407 was moving on it, my favorite superset of all time, okay, a superset is when you combine two exercises and complete them one after the other without rest, so for this series we are super setting up goblet squats with rdls starting with the sumo goblet squat.

I place my feet beyond shoulder width. toes spread pointing slightly outwards holding a kettlebell over my chest. You can also swap it for a dumbbell if your gym has kettlebells. Kettlebells are easily accessible to me normally. I would choose one dumbbell for this exercise, so choose the dumbbells that are. What you feel most comfortable with in a goblet squat. I really take my time with this exercise and focus on pressing up through my heels and squeezing and activating my glutes at the same time, just like I talked about doing in the split squat, it's very important.

To do it here, the activation I can feel in my glutes while pressing up into a goblet squat can't be beat, so after you finish your goblet squats, we'll move right into our TLS, one of my favorite hamstring exercises of all times, making sure your back stays flat, nice and tight. Think about pressing your hips back. A common mistake I see here is that people are thinking about pulling your back up and down and that will put a lot of emphasis on your back, which you shouldn't feel. Instead of focusing on lifting and lowering with your back, I want you to focus on moving your hips back and forth as you lower, keeping the dumbbells very close to your legs, lower yourself as far as you feel comfortable, and instead , keep going up. of pulling up with your back by pressing your hips forward, squeezing your glutes and really feeling the stretch in the hamstring post.

I like to stop just before a full range rep which will really help maintain that pressure and tension in the glutes throughout the exercise. set, we're doing three sets of this superset with a good 60 to 90 second rest in between and then it's time to move on girl, you'll notice I don't love using a lot of machines that I know and machines from super busy gyms. They're the first to go, so I want to make these leg workouts as accessible as possible, so for the next exercise all I did was move around a little. I got off the squat rack and moved to the bench I was using. the hip thrust was taken by Mac and we are doing some elevated glute bridges, this exercise is forever and will always be an option for me.

I feel so much activation in my hamstrings in these movements, it's undeniable, so get on your back. So, I'll do single-leg elevated glute bridges into 10 double-leg glute bridges. I like to focus on digging my heel into the bench and with each movement I tell you, your hamstrings will be on fire, especially moving up from gamma squats. Arielle likes this move. I used to think that bodyweight movements aren't going to do anything for me. You know, let me tell you, I was wrong. Someone commented that my whispers were creepy and it offends me. You know, it's like you'd rather I whisper or.

Yell at you, I can't not do one of those one-leg Tang exercises on your right, 10 single-leg exercises on your left, lower both legs and do 10 higher glute bridges. In fact, I went ahead and also added a bodyweight hip thrust, so I exploded. On a band, the band I'm using is a light medium that still adds so much tension that you really have to focus, the band will want to push your legs in and you need to focus on pushing your knees out for the 30 reps. You heard right. I did 30 bodyweight hip thrusts and it's been my favorite way to burn my glutes lately.

This set is a test set that you want to go from those single leg elevated glute bridges to the elevated glute bridge, straight to the bands. non-stop bodyweight hip thrust, take a break after you finish that set, we'll do three sets of this and finally, to finish this leg day with flames of fire, we'll move on to the bird cable machine corral that I used. To make cable pulling all the time and just like cable kickbacks, I forgot about them. I love pulling the cable. I used to do them completely wrong, where it was more of a hamstring exercise than a glute exercise, so this is what you should do. you want to move the cable machine to the floor use a rope attachment to push it between your legs you want to get far enough away from the cable machine so that when you bend over you still have tension on that cable machine it doesn't hit its home base, you know, and there is no tension, so take a few steps away from the cable machine.

I like to be in a fairly wide stance with my toes pointing slightly outward, like an RDL. I want you to focus on pushing your hips back into an RTL. your legs stay a little straighter when passing a cable, you really need to bend over and sit back and then press your hips forward and squeeze your glutes nice and tight. I used to do this more as a hamstring-focused exercise because I didn't do it.was. I don't bet my legs enough so make sure you're really sitting up pressing back and forth with your hips squeezing your glutes at the top.

It's very similar to a hip thrust, but standing we'll do three sets of fifteen and then that's it. You're done guys, that's going to wrap up today's leg workout. I'll be sure to put the full workout in the description box below so you can capture it and take it with you to the gym if you want. Workouts like this, which are very descriptive. I guide you through the entire workout and then go ahead and check out my genius workout playlist. I have over 120 dedicated exercise videos like this that you can take with you and do at the gym.

I love you guys so much, it's day six of Whitman's baby, we're halfway there, how I'm asking myself, same pretty girl, listen, I'm running out of ideas for women too, okay, I still want to do it, Get ready with me and a Winter Clothing Lookbook. Try it on video. I'm just waiting for a few pieces to arrive in the mail, so definitely let me know what you want to see for the second half of the Testimony. I love you so much, thank you for coming back here every The other day you are too good to me.

I don't deserve them, but thank you for being here. I hope you are enjoying the witness season and until next time I will see you next time for a 2019 witness.