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Day 24:Legs (Glutes And Hams Emphasis)

Overview: cydney gillon's 8-week fat-loss trainer
Overview: training
Day 1: legs (quads emphasis)
Day 2: triceps, shoulders and chest
Day 3: legs (glutes and hams emphasis)
Day 4: back and biceps
Day 5: legs (all groups)
Day 6: active recovery
Day 7: rest & reevaluate
Day 8: quads
Day 9: triceps, shoulders and chest
Day 10: legs (quads emphasis)
Day 11: back and biceps
Day 12: legs (all groups)
Day 13: active recovery
Day 14: rest and reevaluate
Day 15: legs (quads emphasis)
Day 16: triceps, shoulders and chest
Day 17: legs (glutes and hams emphasis)
Day 18: back and biceps
Day 19: legs (all groups)
Day 20: active recovery
Day 21: rest and reevaluate
Day 22: legs (quads emphasis)
Day 23: triceps, shoulders and chest
Day 24: legs (glutes and hams emphasis)
Day 25: back and biceps
Day 26: legs (all groups)
Day 27: active recovery
Day 28: rest and reevaluate
Day 29: legs (quads emphasis)
Day 30: triceps, shoulders and chest
Day 31: legs (glutes and hams emphasis)
Day 32: back and biceps
Day 33: legs (all groups)
Day 34: active recovery
Day 35: rest and reevaluate
Day 36: legs (quads emphasis)
Day 37: triceps, shoulders and chest
Day 38: legs (glutes and hams emphasis)
Day 39: back and biceps
Day 40: legs (all groups)
Day 41: active recovery
Day 42: rest and reevaluate
Day 43: legs (quads emphasis)
Day 44: triceps, shoulders and chest
Day 45: legs (glutes and hams emphasis)
Day 46: back and biceps
Day 47: legs (all groups)
Day 48: active recovery
Day 49: rest and reevaluate
Day 50: legs (quads emphasis)
Day 51: triceps, shoulders and chest
Day 52: legs (glutes and hams emphasis)
Day 53: back and biceps
Day 54: legs (all groups)
Day 55: active recovery
Day 56: rest and reevaluate

We’re approaching the end of Phase One, but I still want you to put all the effort you have into today’s workout. If you’re feeling a little depleted you can emphasize form over the amount of weight that you’re using. To do this you’ll over-emphasize both the stretch and contraction to feel your target muscles working more.

That’s particularly effective with moves such as lying dumbbell hamstrings curls, sumo Smith machine squats and wide-stance leg presses. While these moves are traditionally considered to be more beneficial when you’re using heavier weights, I believe you derive just as much benefit when you really force the muscles to work with little or no weight. I say this because when I’m posing on stage I have to force my muscles to stretch and contract so that they look their best for the judges. In fact, sometimes lifting a very light weight to work a muscle can be much more challenging than lifting a heavier weight because you have to create the resistance from within.

For a move like elevated hip thrusts, I want to emphasize that you shouldn’t put too much pressure on your neck. Notice how I keep my upper back in contact with the ground as I perform this move. Scoop your lower body up with control so you don’t put excess pressure on your upper spine and neck.

When you perform wide-stance leg presses you also want to watch your spine integrity. Make sure that you don’t allow your lower spine to curl under as you press. Hold the natural curve in your spine with upper portion of your butt pressed into back pad.

Don’t forget to get in your 20-minute steady-state cardio session today. And make sure you’re refueling with the Kaged Muscle products I recommend.

Lying dumbbell hamstrings curls

4 SETS / 15 REPS

Banded hip thrusts

4 SETS / 15 REPS

Elevated hip thrusts

4 SETS / 15 REPS

Sumo Smith machine squats

4 SETS / 15 REPS

Single-leg leg presses

4 SETS / 15 REPS

Wide-stance leg presses
4 SETS / 15 REPS

Adductor Machine

Perform adductor and abductor machine moves as a superset using a light weight.
4 SETS / 30 REPS

Abductor machine

Perform adductor and abductor machine moves as a superset using a light weight.
4 SETS / 30 REPS
Cardio 20 Minutes

CYDNEY SAYS: You not only need how to hone and tone every muscle while you’re shedding body fat, but you need to learn how to control the movement of each. That’s true whether you have weight resistance or not. That’s especially true if you’re planning to compete. While my 8-Week Fat-loss Figure Trainer is primarily about losing body fat, it will also help you learn to control every muscle group to present your physique in the most flattering light.

HYDRA-CHARGE®

To help stay hydrated I sip on Hydra-Charge all day long. Staying hydrated is vital to both your athletic performance as well as your recovery. Hydra-Charge makes it easy to hit your water intake with its great taste, but it also provides important electrolytes and nutrients. These include calcium, phosphorous, magnesium, sodium, and potassium, which help you get the most from the fluids you’re consuming. Hydra-Charge also contains freeze-dried coconut water and SPECTRA, a blend of fruit, vegetable, and herbal extracts for antioxidant support.

CYDNEY SAYS: You can sip on a water bottle mixed with Hydra-Charge throughout the day, but I especially recommend getting in a dose before, during or after my workouts. Try to get in at least two servings a day in addition to plenty of water.

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