Workouts

Kyl Lower Body - Quad Focused Workout

Join Kyl as he takes us through a quad-focused lower body workout, fueled by our Muscle Nation THREE D - Sour Watermelon and a scoop of our creatine The workout consists of a range of exercises, sets, reps, and in-depth instructions for reaching your fitness objectives. Just remember to warm up before getting started!

Workout Instructions

A1:

Hamstring Curl - Seated  

4 sets, (1-2) 8-10 reps, (3-4) 12-15 reps

Cues 

- Adjust the machine to the appropriate settings and sit with your back against the backrest.

- Engage your core for stability.

- Curl your legs by flexing your knees and pulling the pad towards your glutes. Slowly return to the starting position.

B1:

Leg Press - 45 Degree  

2 sets, 15-25  reps

Cues 

- Adjust the machine to a comfortable position and place your feet on the footplate as low as possible to ensure maximum knee flexion. 

- Engage your core and lean back against the backrest for support.

- Push the footplate away by extending your legs, focusing on using your leg muscles.Remember to maintain control and avoid locking out your knees.

C1:

Adductor - Seated - Machine   

2 sets, 12-20 reps

Cues 

- Adjust the machine to fit your body comfortably and sit with your back against the backrest.

- Engage your core for stability.

- Press your legs outward against the resistance of the machine, squeezing your inner thighs. Slowly release and return to the starting position.

D1:

Back Extension - 45 Degree   

2 sets, 12-20 reps

Cues 

- Adjust the machine to fit your body comfortably and sit with your back against the backrest.

- Engage your core for stability.

- Press your legs outward against the resistance of the machine, squeezing your inner thighs. Slowly release and return to the starting position.

E1:

Y Raise - Cable - Lying  

3 sets, 12-20 reps

Cues 

- Lie face down on a bench or mat in front of a low cable machine.

- Engage your core and keep your body in a straight line.

- Grasp the handle or rope attachment with both hands, palms facing down. Raise your arms out to the sides in a Y shape, squeezing your shoulder blades together. Lower your arms back down in a controlled manner.

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