Hey, babes!

Today, we'll be doing a complete lower body weight training workout at the gym focused on building strength. This workout will target our hamstrings, glutes, and quads and is perfect for those who are already fairly comfortable at the gym (intermediate-advanced).

Please see down below for the full written workout.

Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.

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OUTFIT:
Oner Active Effortless (Medium Sports Bra & Leggings)
Shop here: https://oner.shop/naomikong

TOTAL LOWER BODY WORKOUT:
Full Body Foam Rolling | 10-15 minutes
1) Reverse Hack Squats:
- 2 Warm-Up Sets of 8-10 reps
- 4 Working Sets of 8 reps at 2 RIR
2) Glute Drivers | 4x10 reps at 3 RIR
3) Leg Press | 4x8 reps at 2 RIR
4) RDLs | 4x8 reps at 2 RIR
5) Hip Abductions:
a. 12 reps at a lighter weight
b. Increase the weight for another 9 reps
c. Increase the weight again for 6 more reps
d. Rest for 1-2 minutes
Repeat a-d for a total of 3x.
6) Stairmaster | 10 minutes

If you're not sure how much weight to use, I always recommend starting with the lightest weight possible, and when you can comfortably perform 12-15 reps with proper form, then increase the weight.

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Foam Rolling/Lower Body Warm-Up: https://youtu.be/VSV2Sbe3M8A
How to Leg Press: https://youtu.be/UYdx6ammdwU
How to RDL: https://youtu.be/pwGLw2xJCGw




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