It’s been a whole week since I last worked out, eeesh! I’ve been sick with a cold and chesty cough. Today was my first day back and it had to be legs and glutes! Seriously, after only a week I’m pretty sure my butt is more squidgy than it should be…I need my muscle back asap.
Leg day was awesome!
Here’s a 40 minute leg and glute workout to get you back in the game after time off…
DEADLIFTS – 3 sets of 8-10
(I decided to add an extra 20kg to what I was lifting before my rest, super pleased with how good it felt)
STIFF LEG DEADLIFTS – 3 sets of 12
(Reduce the weight a little for these, I find that my grip is really poor if I do these straight after deadlifts, maybe it’s time for straps)
CABLE KICKBACKS – 3 sets of 12
(Use a weight low enough to allow a pause when kicking back to squeeze and engage the glute but heavy enough that you can only manage around 12 reps)
CABLE LEG LIFTS – 3 sets of 8-12
(This is a little extra exercise for the glutes on top of the kickbacks to tire out the muscle, they are like kickbacks only you keep your leg straight)
Tomorrow I am trying foam rolling for the first time. I’m curious if it will improve the ridiculous DOMS I get on the second day after leg day. Does anyone have an opinion on this? Does it work?