It is a real treat for me to go to the gym with time on my hands.  I’m on vacation this week, so there was no looking at my watch….just great tunes piping thru my Ipod and some fresh legs that were ready for whatever I had in mind.

Lying Hamstring Curls ~ 3 sets of 12 reps

Leg Press – 3 sets of 15 reps (stance high and wide)

Giant Set

Leg Extensions ~ 3 sets of 15

Jump Lunges ~ 3 sets of 20 total (10 each leg)

Seated Hamstring Curls ~ 3 sets of 15

Tip: I sit towards the front of the chair and lean over the leg pad.  This position helps to engage the hamstring higher up towards the glute tie-in…a problem area for many women.  Make sure your feet are at a 90 degree angle and you push through as far as the machine will let you…holding the contraction for at least a 2 count before you proceed to the next rep.

Superset

Adductor Machine ~ 3 sets of 30 reps

Abductor Machine ~ 3 sets of 30 reps

and to finish it off…

Weighted Step Ups x 1 set of 30 each leg

Tip: The higher your step is here the more glute fibers will engage.  Push yourself…this is your last exercise.