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January 3, 2022

Exactly as it says… it’s all about the legs and a PROPER good leg day!

This is day 1 and we will be completing mainly compound movements to recruit more muscles, so we work a lot of muscles even though this workout consists of a smaller number of exercises!

These are the favourite key exercises for the legs… over the next few weeks will come so many variations and formats!

The staple is high squats! Lower slowly, gaze straight ahead and chest up throughout! Avoid excessive jarring of those knees at the top!

All you will need for this leg day workout is a pair of dumbbells, a yoga block and your mat for cool down!

The dumbbells Content Creator is using for your reference are 10kg each!

A longer duration per exercise however that will not necessarily mean more reps completed… you will notice Content Creator is focused on each rep and taking it slow and to the best range of motion We can whilst controlling the movement… and no jerking! No excessive locking out of knees at top of movement. Aim for smooth transition between the rising and lowering portions.

You will also notice during the RDLs, We really slow this down. 60 seconds is a long duration so pace yourself but use this opportunity to really ‘feel’ the hamstrings lengthen and aim to increase the stretch gently with each rep but retracting shoulders even more, chest more proud, hips back & up!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

HEEL ELEVATED SQUAT
HEEL ELEVATED SQUAT

RDL
RDL

STAPLE: HIGH SQUAT

LUNGE
SWITCH SIDE!
FOOT ELEVATED LUNGE (switch side)
SWITCH SIDE!

STAPLE: HIGH SQUAT

STAGGERED RDL
SWITCH SIDE!
1/2 REP STAGGERED RDL (switch side)
SWITCH SIDE!

STAPLE: HIGH SQUAT

LUNGE TO RDL
SWITCH SIDE!
LUNGE TO STAGGERED SQUAT
SWITCH SIDE!

STAPLE: HIGH SQUAT

BODYWEIGHT LUNGE
SWITCH SIDE!
FOOT ELEVATED BODYWEIGHT LUNGE
SWITCH SIDE!

FINISHER:

x100 BODYWEIGHT HEEL ELEVATED SQUATS!

IMPORTANT:

You will notice We complete the 100 rep finisher in the own time. We pause when We feel the next rep will not be performed correct and even though aiming to complete a number of reps, Content Creator is under no pressure to complete in one go. We would stress the importance to perform this to suit you.
Options include to complete the reps in a time that suits you so this may be slightly quicker than or longer. Or you may wish to follow and complete as many as you can with great form and simply finish with irrelevant of number of reps reached.
This advice applies to every finisher within the EPIC Endgame workouts.

This was a lot of reps within the 40 minutes so We will be resting the legs with just a relaxed walk today… so Content Creator is feeling ready for glutes on Wednesday!

I hope your legs love this as much as mine did! 🤩

Day 1 let’s go!!!

Cx

Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1

Here’s today’s optional add-on: youtu.be/3oeimlA6s68

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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