GROW YOUR BOOTY & QUADS | Full Workout Explained

hey guys what's up today i'll be taking you through an entire leg day with me and explaining everything that i'm doing this will be a quality glue focus leg day and to prepare for my workout i'll be mixing up some pre-workout to drink throughout my workouts here i have zero's pre-game pre-workouts in the flavor pink candy which is a stem pre-workout meaning that it does contain caffeine sarah also has a stim-free pre-workout called pup that does not contain caffeine as well i like to take pre-game whenever i'm working out earlier in the day and when i work out later during the day i use pre-games so that the caffeine doesn't keep me up all night all the flavors of cirrus per workouts are delicious and if you want to pick anything up from zero you can use my discount code naomi for 10 off sierra is having a buy one get one deal this black friday which my discount code does not work on top of but if you shop through my link that i have in the description it still helps sierra know that i sent you and goes a long ways and helping to support this channel but do know that in order to get in on the buy one get one deal you do need a discount code that xero will be sending out exclusively only to their group chat subscribers i'll leave a link to where you can subscribe to be a part of sears group chat in the description as well anyways let's get started with this workout [Music] starting we'll be doing 10 to 15 minutes of full body foam rolling as many of you guys know i always start my workouts with i have a full follow along foam rolling video that i'll link in the description if you'd like a step-by-step tutorial i enjoy foam rolling first because i feel so it really helps to get blood circulating throughout my entire body even if i'm only doing upper or lower body i still foam roll my entire body because i feel like having my whole body warmed up helps to get all my muscles loosened up and ready to go for the rest of the workout you'll see that throughout this workout i'll be focusing on the eccentric part of the movement for some of the exercises which is also known as the negative the negative is a part of the exercise where the muscles you're targeting are lengthening and also part of the movement and when you typically want to inhale utilizing longer negatives is a great way to incorporate progressive overload help you concentrate on mind muscle connection make sure you're practicing good form and sometimes it's just a great little way to help make the exercise and your workout more challenging without having to make any crazy adjustments to your routine for more information about the eccentric and concentric parts of an exercise check out my how to breathable exercising video linked down below if there are any machines you're not sure how to use or exercises you're not familiar with check my playlist linked in the description for step-by-step tutorials showing you how to use or do them first up we have leg extensions for 4 sets of 12 reps with a 2 second negative this means that after i contract my quads to lift the weight up and extend my feet in front of me i lower the weight back down using a two second tempo nice and slowly you'll see here contract my quads and bring the weights up lower it back down with the one mississippi to mississippi just like that for each of the 12 reps if you're not familiar with this exercise it targets your quads to muscles along the front sides of your legs make sure to keep your back and booty touching the seat at all times exhale as you contract your quad muscles to extend your legs forward and inhale as you lower your feet back down keep your movements nice and controlled take a one to two minute rest in between each one of these sets for me i'm working on building my quads but i have a more difficult time engaging my quads during leg exercises which is why i'm starting on the leg extension machine to help get my quad muscles followed up so i can enhance my mind muscle connection with them for the rest of the exercises in this workout it's basically the same idea as doing glue activation exercises before your workout to help you better engage and target your glutes for the rest of your workout for our next exercise we'll be doing barbell back squats starting with two warm-up sets of 10 to 12 reps with just the bar position your feet right under or right outside your shoulders with the bar right on top or behind your shoulders avoid placing it on your neck as this can easily cause a lot of pain for your neck as you go down into the squat you want your knees to point in the same direction as your toes keep your feet flat on the ground at all times and squat as low as you can without rounding your lower back as you get more comfortable with squats and improve your flexibility and mobility you'll be able to squat deeper inhale as you lower yourself down into the squat and exhale as you squeeze your glutes to return back to starting position for a step-by-step tutorial on how to use a squat rack and squat with proper form check out my how to squat video here on my channel linked in the description after the two warm-up sets add a weight to both sides of the bar and do four working sets of six to eight reps with a three second negative if you feel as though you need to do more warm-up sets feel free to do so but since i'll be using a weight that isn't too heavy for me and i know i can handle well i'll be jumping right into my working sets if ever you're not sure how much weight to use i always recommend starting with the lightest weight possible and then when you can comfortably do 12 to 15 reps with good form then increase the weight in this case if you don't know how much weight to use simply add a 2.5 or 5 pound plate to each side see how that feels and then increase the weight if you're looking and feeling good about it by the end of the six to eight reps you want to feel as though you could maybe push out two more reps before failure but if you feel as though you could easily keep on doing more reps than that consider increasing the amount of weight you're using if you feel as though it won't compromise your form for the negative during these squads i'll be using a three second tempo as i lower myself down into the bottom of the squat as you can see here one mississippi two mississippi three mississippi take a two minute rest in between each of these sets and take longer rests as needed next up we'll be doing glue drivers for four sets of eight reps with a two second negative if you don't have this machine at your gym feel free to do regular barbell hip thrusts hip thrusts on the booty builder machine or a single leg hip thruster for the same amount of rubs and sets this exercise will target our glutes after getting buckled in i'm going to lift my hips up to remove the safeties and then start my eight reps i bend my knees and lower the weight down using a two second tempo and once i'm at the bottom of the movement i'm going to squeeze my glutes to push my hips up towards the ceiling stopping when i have squeezed my glutes to their fullest extent without overextending my lower back you'll see that my spine stays in a neutral position at all times and i'm basically performing this exercise exactly like i would a regular hip thrust i do find that with a glue driver machine i can feel it better in my glutes when my feet are positioned a little farther away from me versus with hip thrust my knees usually come to a 90 degree angle when i go up into the hip thrust really allow the contraction of your glutes to power and feel the movements control the weight and never let it control you inhale as you lower yourself down into the movement and exhale as you squeeze your glutes to go back up coming up we will head over to the leg press machine for four sets of six to eight reps with a three second negative for the negative as you lower the weight down towards you do so at a three second tempo nice and slowly to make it a little bit more quad focused i'll be positioning my feet using a more narrow stance rather than farther apart but feel free to position your feet to wherever is most comfortable for you bend your knees to lower the weight towards you try to get your knees as close to your chest as you can without lifting your glutes off the seats but no worries if your flexibility doesn't allow you to leg press that deeply yet then contract your leg muscles to extend your legs back out and away from you inhale as you bring that platform down towards you using that three second tempo and exhale as you push the weight back up make sure to keep your feet flat on the platform at all times and avoid extending your legs all the way out until your knees block take a one to two minute rest in between each of these sets following the leg press we'll be doing cable step ups for 4 sets of 10 reps per leg if you don't have this machine at your gym feel free to do step ups using a regular stool or bench and some dumbbells adjust the platform so that it is directly right under your knee we'll be working one leg at a time and whichever foot is on the top platform is a leg that will be working as i step up and down i do my best to allow my working foot to power the movement and simply use my other foot that's in mid-air tapping the ground there to simply support and help balance also make sure to refrain from using your arms to pull the weights up they should simply be holding the handles and not assisting with any of the heavy lifting exercise you push off your foot on the top platform to lift your body up and inhale as you bend your knee to lower your leg back down to tap the ground take a one to two minute rest in between each set [Music] lastly we'll be doing calf raises for four sets of 10 to 12 reps your girl got some weak calves so i try to fit in calf exercises wherever i can on my leg days if you don't have this machine feel free to do calf raises with free weights as well or any other calf exercise of your choice starting with my heels lowered i contract my calf muscles to lift my body up onto my toes and then lower myself all the way down to my heels and to where they started making sure to use a full range of motion exhale as you go up and inhale as you lower yourself back down make sure to keep your shoulders relaxed and avoid hunching them up towards your ears take a one to two minute rest in between each set and that's all that we have for today's workout guys thanks so much for stopping by i'll leave my link to shop see our nutrition in the description along with my outfit details thanks so much again and have an amazing thanksgiving baby we got used to