Friday, April 05, 2013

Legs and Glutes with Team NLA athlete Lauren Ritchison / Women's Workouts

The 2013 NPC Natural Ohio is this weekend and we are excited to be represented by Team NLA for Her athlete Lauren Ritchison!  Lauren sent us in a great leg and glute workout that she uses to get herself it to top shape for competitions!

Legs & Glutes

Super Set One:
Squat: 45x15 105x15 115x15 125x12 135x10
Barbbell Stiff Squat: 5 sets of 45x15

Super Set Two:
Dumbbell Deep Pile Squat: 4 sets of 35x20
Barbell Walking Lunges: 4 sets of 45x20 (each leg)

Super Set Three:
Cable Leg Curls: 3 sets of 40x20 (each leg)
Cable Kickbacks: 3 sets of 20x20 (each leg)

Super Set Four:
Standing Leg Press: 3 sets of 105x20 (each leg)
Hyper Ext: 3 sets of 15 (bodyweight)

Pre- Workout: NLA for Her Uplift, NLA for Her Shred Her fat burner, 1 Fishoil, 1 CLA, 1 Glutamine Capsule
Post Workout: NLA for Her Protein--Her Whey



Lauren Ritchison, NPC Bikini Competitor