Lower Body Build: Inner thighs & quads (11-8-21)
Build • 34m
GYM-FRIENDLY (see below)
Equipment:
- Heavy weights (I'm using 25's)
- Medium weights (I'm using 10's)
- Gliders
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/2xdIvZR9a8V7fD0DpstVVd?si=99a877e0998443d7
Gym option - either take the class in your headphone and follow along, or do this circuit on your own:
Circuit:
- Knee extension machine (quads. See tutorial)
- Inner thigh machine or side-lying inner thigh lift (option to add a light weight)
- Wall sit with a heavy plate on your thighs
- Inner thigh machine or side-lying inner thigh lift again
Repeat each circuit 4-5x through. Repeat each exercise for 60-90 seconds with moderate weight. You should feel fatigued at the end of every exercise, like you are about 3 reps away from failure. Failure means you are incapable of completing the rep.
Up Next in Build
-
Full Body Build: Quads, hamstrings, a...
Equipment:
- Heavy weights (I'm using 20s)
- A few pillows
- Resistance bandPlaylist (explicit): https://open.spotify.com/playlist/46R6RcJ2YQUaluoeSdOLN5?si=c053b64656db4642
-
Upper Body Build: Chest, triceps, upp...
Equipment:
- Heavy Weights
- Moderate Weights
- Long resistance band
- Optional: Light weights if you do not enjoy push ups!Playlist (explicit): https://open.spotify.com/playlist/6OmtG5FaBLskQbGDiJI4NU?si=d40ae8ec83f540bc
-
Full Body Build - Glutes, outer thigh...
Equipment:
heavy weights (I'm using 20s and 15s)
light weights
resistance band
ball and pillow
chair
access to a wallplaylist ( explicit )
https://open.spotify.com/playlist/0BMmSDGnPPuQ4EaHFOndqN?si=d39d8880be0a4ce7
13 Comments