Legs

When working your legs, you exercise more than just them, these exercises also require upper body strength, functional and mental strength. They will engage most of the muscles in your body.

Download the Legs Plan

Click here to download the Scitec Nutrition Bikini Body Plan's Legs segment today.

Smith Machine Lunges - Static

Rep-Range:

20/15/10/10

Tempo:

Normal

Victoria's Tip:

Static means you don't step back and forth, just keep legs on lunge position and do all the reps on one leg at a time

Focus on keeping knees in line with toes

Push though front heel

Make sure hips stay under bar as you move

Barbell Hip Thrusts

Rep-Range:

20/15/10/10

Tempo:

1210

Jess's Tip:

Keep heels under knees in line with toes

Push through heels

Make sure your lower-back doesn't arch!

Leg-Press

Rep-Range:

20/15/10/10

Tempo:

Normal

Victoria's Tip:

Keep knees in line with toes, never lock them out!

Push through heels, do not let them come off the plate

Work full range of movement - lower plate as low as you can

Walking Lunges - Long Strides

Rep-Range:

3x30 steps

Tempo:

Normal

Jess's Tip:

Keep knees in line with toes

Push through heel and lean forward slightly to keep balance on front foot 

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