GROW YOUR LOWER BODY | Full Workout Explained

hey guys naomi your fellow workout buddy and as i'm certified personal trainer here with another fold like day explained in this video i'll be giving you guys all the details i could possibly fit into these few minutes talking about the workout how to perform the exercises breathing cues etc so you guys can walk into the gym knowing exactly what to do and be as fully equipped as possible if you're familiar with my workouts you know that i always enjoy starting off with some full body foam rolling which i'll do for 10 to 15 minutes along with some light stretching this helps to release tension in my muscles get blood flowing throughout my body and simply just helps get my body more prepared for the rest of my workout for my step-by-step foam rolling tutorial and leg day warm-up routine check out the video i made on it linked in the description but of course always feel free to warm up however you feel like you need to to be prepared for the workout speaking of which if you have any questions about anything that i mentioned in this video check out the description for more links to other videos that i've created here on youtube to help explain those topics typically my workouts are a little more structured and i go in knowing exactly what i'm going to do however this was my first workout in about a week since being out of town and coming back home so i decided to just go with the flow this time around and simply just do the exercises that i felt like doing today this may appear like a seemingly basic and simple workout but sometimes there's nothing better than a workout that's straight to the point and as we all know never underestimate the power of coat easy exercises before i begin my workout i'm going to take a dry scoop of serus pump stim free pre-workout in the flavor peach but they need to help give me a little boost of energy since it was almost 10 pm when i got to the gym for times when i'm working out later in the day like today i'll always use sim free pre-workouts which do not have any caffeine in them so they don't keep me up at night in my blender bottle i have sierra's aminos and the flavor pink candy as well i like to dry scoop my pre-workout meaning that i don't mix it in a blender bottle with water and instead just take it straight up there's no right or wrong way to do it take your pre-workout however way you like use my discount code naomi for 10 off your serious supplements i'll leave my discount code in linkedin shop in the description first up we'll be heading over to the leg press machine i'll start with one warm-up set for 8 to 10 reps using a weight that i know i can easily do wraps and wraps and wraps up if i wanted to friendly reminder to please put your weights away after you're done using a machine even if you think that like pressing 225 is not a lot and that everyone should be able to do it so you don't bother putting your weights away so that your fellow gym members like myself don't have to do it for you anyways if you're not sure how to position your feet place your feet on the platform in a similar position as you'd use for a squat starting with the knees bent by your chest to contract your leg muscles to push the weight away from you inhale as you bend your knees to bring the weight down and exhale to contract your leg muscles to push away make sure to keep your feet flat on the platform at all times and never extend your legs all the way out until your knees lock keep the slightest bend in your knees at all times even when pushing the weight away from you for a full tutorial on how to use this machine and perform this exercise with proper form you already know check that description besties anyways i'll be putting another 45 pound plate on each side for my next warm-up set which i'll do for eight reps i'm not doing an insane number of wraps for my warm-up sets because i'll only be working my way up to eight reps per each of my working sets for our working sets aka the real sets when the workout starts to really start we'll be doing four sets of eight reps as my og's know since we're not doing too many reps for our working sets we're going to increase the amount of weight we typically use when doing more reps for example if you know you can comfortably and confidently like press 90 pounds total for 12 reps add another 10 pound plate to each side and do 8 reps and see how that feels if it still feels like you could push out quite a few more wraps even with that additional weight go ahead and add some more until by the end of the eight reps for each working set you can maybe do one or two more reps but nothing more than that never be afraid to test your limits but as always safety first and don't lift any weight that you feel may put you in physical harm rest 22 minutes in between each set the leg press will target our whole entire lower body but can definitely be modified to be more quad hamstring or glute focus you'll see me play around with my foot positioning here a bit as i was trying to find the most quad focused position for myself typically the lower your feet are on the platform the more quad focused it'll be and the higher your feet are on the platform the more glute focus the exercise will be however i found that it's the most quad focus for me when my feet are somewhere in the middle as i am a little bit on the shorter side and i have longer femurs in comparison to the rest of my height next up we have reverse hack squats for 4 sets of 6 to 8 reps which are a variation of squats that place a greater focus on the quads if you watch my latest weekly workouts video you know that reverse hack squats are an exercise that i've only just begun incorporating because it only took me 25 years to figure out that i have longer femurs which makes it more difficult for me to get a proper range of motion when i do standard barbell back squats but machines like this one are great for countering that so people with body proportions like myself can still squat and get a full range of motion and target those quads better i think this entire time i just thought that because i'm shorter that it was impossible for me to have long femurs but i never really considered my femur length in comparison to the rest of my body reverse hack squats will be a lot like your standard barbell squats simply just on a machine as you're going down into the squat make sure to keep your spine in a neutral position and avoid rounding your lower back your feet should remain flat on the platform at all times and allow your lower body to feel and power the movement with your arms simply supporting the weight and not helping to lift up take a one to two minute rest in between each set this exercise absolutely killed me especially with two 45 pound plates which is why i only did seven reps because your girl got weak at quads but as time goes on you will definitely see me increasing the reps as always it does not matter where you are in your fitness journey everyone around you is always learning and growing including your girl if you've noticed my super cute ba all black fit it is from gymshark's latest adapt animal collection i have the leggings in a size small and sports run a size medium the black jacket i was wearing earlier is also from gymshark i'll leave all the details in the description where you can also find my link to shop and support your girl coming up i'm going to do some good old lug extensions for 4 sets of 12 reps which will target our quad muscles contract your quads to lift your feet up exhaling as you do so and as you lower the weight back down inhale really allow the contraction of your quads to power the movement this one definitely hit extra hard after doing the reverse hack squats and i'm still sore to this day sitting here editing this video rest for one to two minutes in between each set finally we'll be ending this workout with a superset hip abductions for 12 reps followed by hip abductions for 12 reps for 4 rounds total hip abductions will target our hip abductors and glutes which run along the outsides of our legs starting with knees as close as possible together in the center push the weight out with your knees exhaling as you do so and inhale as you bring your knees back to center make sure to keep your booty on the seat at all times and your knees on the cushions as well really allow your hip abductors and glutes to power the movement hip abductions will target our hip abductor muscles that run along the insides of our thighs adjust the machine so that the cushions are pushing your legs out as much as they can comfortably go from here push your knees together towards the center of your body and then extend your legs back out exhale as you contract your hip abductors to power the movement and inhale as you return back to starting position keep the inside of your knees touching the cushions at all times and your booty on the seat if you ever start feeling either hip abductions or abductions in your lower back more than your lower body try lowering the amount of weight you're using and see how that feels take a one to two minute rest after you complete each round of the superset and that completes this workout guys thanks so much for working out with me today i hope you found this video helpful and if you did leave a thumbs up to stay up to date with more workout ideas and inspo click that subscribe button and notification bell thanks so much again for stopping by today guys i'll see you guys all again next week [Music] nowhere