Sunday - October 26th
Legs & Shoulders
Legs + Shoulders
4 Sets × 15 Reps
WARM UP
- Bodyweight Squat-to-Stand – 1–2×12
- Single Arm Circles – 1×15
WORKOUT
4 Sets × 15 Reps
Gym: Front Squats
Home: Goblet Squat
Gym: Barbell RDL
Home: Dumbbell RDL
Gym & Home: High Step Ups (per side)
Gym: Leg Extensions
Home: Banded Leg Extensions
Finisher: Face Pulls – 4×15
Jessie’s Tip for Today
Front squats – elbows high and brace like you’re about to get punched in the gut (big 360° breath). RDLs – hips back, bar close, don’t rush the bottom. High step ups – press through the whole foot and control your descent. Lateral raises – lead with elbows, soft bend in arms; front raises – lift to eye level with control. Finish with face pulls – bring your hands to the front of your shoulders and squeeze your rear delts and shoulder blades for a 1-2 second count at the contraction. Finish this month strong!! 💜 XOXO Jessie
Front squats – elbows high and brace like you’re about to get punched in the gut (big 360° breath). RDLs – hips back, bar close, don’t rush the bottom. High step ups – press through the whole foot and control your descent. Lateral raises – lead with elbows, soft bend in arms; front raises – lift to eye level with control. Finish with face pulls – bring your hands to the front of your shoulders and squeeze your rear delts and shoulder blades for a 1-2 second count at the contraction. Finish this month strong!! 💜 XOXO Jessie