#Lower Day

Plus a set of abs . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymbro #upperlowersplit #upperlower #lowerday #legs #legdayworkout #gymtok

My lower training is probably the thing that has changed the least. Anytime I adjust something It’s always so short-term and I end up coming back to this exact template. Although I will admit, I’m trying to experiment with abduction because I don’t want ANY knee pain and i have always struggled with piriformis syndrome when trying to do this exercise (hopefully, I can figure out a way to limit it. - DM me “Coach” to work with me 1-1 and maximize your growth Don’t forget to use code “Jacked” to support! And check out the training community linked in my bio

Lower day with Tnf 1 on 1 coaching form in bio Code DRO @ EKKOVISION Coxe DRO @ GYMPIN

Full lower day to maximize growth🦵 - Coaching + Programs in Bio @kontrolledinsanity . . . . #gym #legworkout #lowerbodyworkout #legdayworkout #fitnessreels

Full Lower Day 💀 #upperlowersplit #upperlower #lowerbodyworkout #highfrequencytraining #lowvolumetraining #highintensitytraining #sciencebasedtraining #lifting #gym

Elite Lower Day - comment “COACH” to work with me 1:1 #bjj #jiujitsu #wrestling #mma #lifting

5-Day Split | Training Programs link 🔗 in bio (linktree) TikTok 88K! . . . . #gym #workoutroutine #trainingsplan #upperlowersplit #upperbodyworkout #lowerbody #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips

6 things I do every leg day: 1. Jump: I like starting with a jump variation to get my body primed and ready to roll for the workout. Usually 10-20 total reps of either a seated jump, kneeling jump, depth jump or box jump. 2. Olympic Lift: Next I’ll work on my main power exercise which is usually a clean variation. Usually I’ll do 3-4 sets of 1-3 reps. 3. Squat: Then I’ll get into the main strength work with a heavy barbell squat. Either a Back or Front Squat for 3-6 sets of 1-8 reps. 4. Hinge: Then a heavy hinge variation. Consisting of either a Deadlift, RDL or Stiff legged DL for 3-4 sets of 3-8 reps. 5. Push: Then I’ll get into some accessory work. A heavy lower body push exercise: either a leg press, squat press, split squat, lunge or single leg press for 2-3 sets of 6-12 reps. 6. Curl: Then I will finish off the hamstrings with a curl. Either a seated curl, lying curl or glute ham raise for 2-3 sets of 6-12 reps. Sample Session: 1. Seated Vertical Jump x15 reps 2. Power Cleans 3x3 3. Back Squats 4x5 4. RDL 3x6 5. Leg Press 3x8-10 6. Seated Hamstring Curls 3x8-10 @rawnutrition @revivemd [code DYLAN] @gymshark [code DSHAN10] Training Plans & 1-on-1 Coaching in bio YouTube Channel “Dylan Shannon” #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #fitfam #healthylifestyle #lifestyle #love #gymlife #gymmotivation #sport #gymshark #rawnutrition

READ CAPTION BELOW ⬇️ • • • 3 Things Skipping Leg Day Is Ruining (Without You Noticing) 1️⃣ Your upper-body growth Leg training spikes testosterone, growth hormone, and overall anabolic signaling. Skip legs long enough and your chest, arms, and back stop progressing like they should. 2️⃣ Your posture & joint health Weak glutes and hamstrings force your lower back and knees to compensate. That’s how “mystery” back pain and knee pain start creeping in. 3️⃣ Your athleticism & metabolism Legs are the biggest muscles in the body. Skip them and you burn fewer calories, move worse, and lose explosiveness even your walk changes. In conclusion You’re not “upper-body dominant”… you’re under-trained from the waist down. @dfyne.official CODE SKI10 #legday #foundation #lowerbody #2026

#DAY2 | UL PPL Split | Strength Focused Lower Body Here’s how you can customise this strength day based on your individual weaknesses: - Start by identifying which muscle or strength quality you need to bring up, and structure your session to focus more on that. T-shirt @ultimateapparel.in in, 20% code ABHI10 For #Quads - I went with Zercher squats, but front squats or hack squats are great alternatives depending on what suits you better. For #Hamstrings - I used bridge ham curls. If your gym has a seated leg curl, feel free to use that instead. - I picked RDLs over conventional deadlifts to keep the emphasis on hamstrings. - I kept the rep range at 8 to 10 to stay focused on the muscle rather than chasing heavy weight. If deadlift strength is your priority, replace RDLs with conventional deadlifts, do 3 x4-5, and place them earlier in the workout. #Calves first - I’m using a bent knee single leg variation(only bend the knee slightly). Too much bend turns it into a seated calf raise. I alternate between starting with Zercher squats and RDLs every other week. This lets me go slightly heavier on RDLs without burning out.

The V Squat is like a C Tier movement for the quads but my gym doesn’t have a hack or pendulum 😕 (and I can’t load as much weight on the smith cause my traps do NOT mess with ts) Leg Update at 1 mill followers…jk prob in a couple weeks when they’re leaner. • • • • #gym #gymgirl #reels #reelsinstagram #fitness #health #motivation #gymmotivation #fitnessmotivation #legday #legworkout #lowerday #lowerworkout #selfimprovement #physique #bodybuilding