Looking for a way to get the most of out your time? I find super-sets ("SS") a great way to really engage in your lifts, and also save some time! Next time you’re looking for a killer leg day – try out the workout below (with a helpful tip on form and positioning for your squats and deadlifts *photos included*).
I always encourage people to record your lifts, so that you can see what adjustments need to be made! Many times we can’t even feel we are doing something until we see it. Taking time to adjust form and correct movement patterns, the more you will get out of your lifts in the long run, and prevent imbalances and injury!
SS#1
Sumo Box Squat 3 x 10 // Hip Abductor Machine 3 x 15
- When lowering into your squat, many people tend to keep their head up – which takes your spine out of a neutral position. Try picking a spot on the floor out in front of you, keeping your neck and chin relaxed. Lead with your glutes and lower on to the box.
SS#2
Deadlift 4 x 8 // Curtsey Lunge 4 x 10/leg
- Similar to a squat – many people when performing a dead lift keep their head lifted. Your chin should be lowered in a relaxed, neutral position, your lats engaged and your weight in your heels. Your arms are simply the holder of the weight. When lifting, engage your glutes and legs and stand.
SS#3
Laying Hamstring Curl 4 x 10 // High Weighted Step up 4 x 10/leg
SS#4
Cable Side Leg Raise 3 x 10/leg // Cable kickback 3 x 10/leg
- Complete both exercises on one leg, before switching to the other for each set.
By Megan Van Vleet
IG: @fitmegvv