#nordiclegcurls

[thedailybj-blog1]

MY TOP 3 LOWER BODY MOVES! These 3 moves have been the focus of my lower body training this year. For my physique, anatomy, and goals they have the biggest impact on making my lower half better. Of course, I do other moves like hip thrusts, lunges, stepups, back extensions, etc., but this trifecta hits the sweet spot for me. Exercise list in circuit format first and then session notes below for a perfect 40-minute workout... ---------------- - Perform each move for 2 minutes of work with a minute rest between moves: 1a. Seated Calf Raises 1b. Russian Leg Curls 1c. Bulgarian Split Squats- Left Leg 1d. Bulgarian Split Squats- Right Leg - That's 1 round. Do 3 rounds. ---------------- SESSION NOTES: ---------------- 1a. Shooting for 18-20 reps in 2 minutes with a good squeeze at top and stretch at bottom. Awesome for mobilizing the ankles and bringing up lower calf/soleus muscle. I've had historically bad ankle mobility and undeveloped lower calves so this has been a staple for me. ---------------- 1b. These are great for the high calves, lower hamstrings, and some core and glute work. I'm starting to get really good at these- doing them with more control and a straight body position. For each set, I did 10 slow eccentric reps and then did eccentric-only and cheat/push up the remaining time left in the 2-minute work period. I'm using the floor gluts-ham developer from #SpeedBot. ---------------- 1c/d. I did constant tension reps for the first minute, stopping just short of lockout. Then immediately went into normal full range of motion reps the second minute. Holy quads and glutes! I get way better pumps from this than normal squats- it's really not even close. ---------------- #TheDailyBJ #Legs #LegDay #LowerBody #Quads #Glutes #Hamstrings #BJGaddour #MetabolicBodybuilding #Calves #TeamHighCalves #RussianLegCurls #BulgarianSplitSquats #NordicLegCurls #SeatedCalfRaises

[willswellbeing]

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A post shared by William Lee (@willswellbeing)

Back to the gym with another fiery leg workout. . 🔥 Front-loaded elevated split squats 🔥 Back-loaded split squats 🔥 Leg press 🔥 Calf press 🔥 Assisted Nordic leg curls . #splitsquats #legpress #nordiclegcurls #nordichamstringcurls #dadswholift #fitoverforty #fastedworkout #legworkout (at Liverpool) https://www.instagram.com/p/Bxy6Hy7FT5k/?igshid=3l70l28tslwu

[willswellbeing]

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A post shared by William Lee (@willswellbeing)

Switched things up for leg day Wednesday and destroyed my legs. Things were so bad after this workout that I even used a lift (elevator) 😱 . 🔥 Elevated pistol squats 🔥 Floor pistol squats 🔥 Front loaded split squats - love these. They burn like hell. 🔥 Kettlebell swings 🔥 Nordic leg curls - found a workable set-up so I’m going to do these more regularly. Massively challenging, but I like that 😅 . #pistolsquats #splitsquats #nordiclegcurls #kettlebellswings #fitfamuk #dadswholift #asianfitfam #asianfitness #legworkout (at Liverpool) https://www.instagram.com/p/BxgCpQ8A05s/?igshid=ymyte9x1hhb8