When we have started Yo’s transformation in 29th of October 2012 one consistent feedback was: need to squat more.
We knew it was Yo’s biggest limitation and we had to do something to improve the appearance of her hams and glutes and so we did. Training them as we have (2 or 3 times a week) was not working so we had to take MASSIVE action.
The decision was to work them each and every day either to begin with or to end of another muscle group workout.
If you are to ask us how many reps and sets per day, we would say until Yo saw stars. That is how we got her physique ready for the UKBFF North West Championship where she has won the Body Fitness Category and was titled Women’s Overall Winner.
The usual training has involved anything from…
Leg Extensions – 20-25 reps x 3 sets
Leg Press – 20-25 reps x 4 sets
Hack Squat, Sumo or Kettlebells Squats – 10-12 reps x 4 sets
Body Weight and Kettlebells Lunges – length of gym x 12 (6 each direction)
Leg Extensions (heavy as poss) – 12 reps x 3/4 sets
Leg Curls, overhead squats, leg leg leg!!! :0))
Here are few videos of our leg training routines that we have done leading up to the UKBFF North West Championships in 5th of May that we hope will help you transform your problem area.
For more videos on how we train our legs and any other muscle group, please visit our YouTube Channel.
We are covering our entire preparations towards the UKBFF British Finals as well! So please follow us if you wanna see our progress and subscribe! :0))
Thank you!
Photography by Eric Guy
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