1/2/2017 PAMSTRONG - Your path to the body of your dreams with Pamela Reif
LEGS - WEEK 1
L e t ’s g o ! K e e p i n m i n d : B e f o r e y o u s t a r t y o u r w o r k o u t , r a i s e y o u r b o d y t e m p e r a t u r e a n d g e t y o u r c i r c u l a t i o n g o i n g . Yo u c a n d o t h a t b y g e t t i n g o n
a cardio machine for 5 minutes - for instance, on the treadmill, the elliptical or stationar y bike. Also don’t forget to really do the stretching
session below as it helps prevent muscle shortenings and stimulates the blood flow inside our muscles. We will add the abs exercises in the
f o l l o w i n g w e e k . F o r n o w, y o u s h o u l d f o c u s o n a p r o p e r t e c h n i q u e a n d g i v e y o u r b o d y s o m e t i m e i n o r d e r t o g e t u s e d t o t h e n e w w o r k o u t p l a n .
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / B A R B E L L- S Q UATS )
BARBELL SQUATS
3 WARM-UP SETS
3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / B A R B E L L- S Q UATS )
(/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / L E G S / E X E R C I S E S / B A R B E L L - S Q U A T S ) D E T A I L S &
V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / B A R B E L L- S Q UATS )
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / H I P- A B D U CTO R- M AC H I N E )
HIP ABDUCTOR MACHINE
3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / H I P- A B D U CTO R- M AC H I N E )
(/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / L E G S / E X E R C I S E S / H I P - A B D U C T O R -
M AC H I N E ) D E TA I LS & V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G -
GYM/WEEKS/1/WORKOUTS/LEGS/EXERCISES/HIP-ABDUCTOR-MACHINE)
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / H I P- A D D U CTO R- M AC H I N E )
HIP ADDUCTOR MACHINE
3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / H I P- A D D U CTO R- M AC H I N E )
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1/2/2017 PAMSTRONG - Your path to the body of your dreams with Pamela Reif
(/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / L E G S / E X E R C I S E S / H I P - A D D U C T O R -
M AC H I N E ) D E TA I LS & V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G -
GYM/WEEKS/1/WORKOUTS/LEGS/EXERCISES/HIP-ADDUCTOR-MACHINE)
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / G LU T E - B R I D G E S )
GLUTE BRIDGES
2 WARM-UP SETS
3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / G LU T E - B R I D G E S )
(/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / L E G S / E X E R C I S E S / G L U T E - B R I D G E S ) D E T A I L S &
V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / E X E R C I S E S / G LU T E - B R I D G E S )
( / S U B S C R I P T I O N S / PA M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / L E G S / E X E R C I S E S / B U L G A R I A N - S P L I T- S Q U A T )
BULGARIAN SPLIT SQUAT
1 WARM-UP SET
3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)
( / S U B S C R I P T I O N S / PA M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / L E G S / E X E R C I S E S / B U L G A R I A N - S P L I T- S Q U A T )
(/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / L E G S / E X E R C I S E S / B U L G A R I A N - S P L I T -
S Q UAT ) D E TA I LS & V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G -
G Y M / W E E K S / 1 / W O R K O U T S / L E G S / E X E R C I S E S / B U L G A R I A N - S P L I T- S Q U A T )
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / ST R E TC H I N G S / ST R E TC H I N G - L E G S )
STRETCHING
( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / L E G S / ST R E TC H I N G S / ST R E TC H I N G - L E G S )
(/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / L E G S / S T R E T C H I N G S / S T R E T C H I N G -
L E G S ) D E TA I LS & P H OTO S ( / S U BS C R I PT I O N S / PA M ST R O N G -
GYM/WEEKS/1/WORKOUTS/LEGS/STRETCHINGS/STRETCHING-LEGS)
INSTAGRAM (HTTPS://WWW.INSTAGRAM.COM/PAMSTRONGFITNESS/)
FACEBOOK (HTTPS://WWW.FACEBOOK.COM/PAMSTRONGFITNESS/)
CONTACT (/CONTACT) LEGAL NOTE (/LEGAL-NOTICE)
TERMS OF SERVICE (/TERMS) PRIVACY NOTICE (/PRIVACY)
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