XF The Journey

Hamstring, Glutes & ABS 

Beginner 

Lying Leg Curls 3 x 15 - 20 

(Light weight as this is just a warm up to get ready for next exercise)

Barbell Lunges 2 x 12

Stiffed Legs Deadlift 3 x 15

Barbell Good Morning 2 x 15

Dumbbell Step Ups 2 x 20

Remember for beginners focus on finishing the repetitions and maintain lower weight.

Seated Knee In 2 x 30

Hanging Leg Raises 2 x 10

Crunches 2 x 10

Sit Up 2 x 10

Side Crunches 2 x 10

Side Bend 2 x 10 

  

Advanced 

Lying Leg Curls 5 x 15 - 12 

Barbell Lunges 3 x 12

Stiffed Legs Deadlift 5 x 12

Barbell Good Morning 3 x 15

Dumbbell Step Ups 4 x 10

Seated Knee In 3 x 30

Hanging Leg Raises 3 x 10

Crunches 3 x 10

Sit Up 4 x 15

Side Crunches 2 x 10

Side Bend 2 x 10 

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.

Where Champions Are Made.