Lower body training for the next 8 weeks.

I was very happy with the results from my previous training plan.  My aim was to keep/reduce the size of my quads.                                                                                 I have naturally very big quads, therefor i train them with light weights and just try to tone them.  They have not increased, so my goal was reached.                                                                                                       I   do concentrate alot on glutes training. This is such a difficult muscle to tone! And such an important part of bikini division!

Here's my breakdown.  Effective from Monday 23 April 2012

Legs session 1:

Glutes:

1.  Flutter kicks

2.  Hip extensions with cable

3.  Barbell Glutes bridge

4.  Glutes kickbacks - machine

5.  Glutes kickback longer extension - machine

Quads:

6.  Barbell full squat

7.  Pistol squats

8.  Lunges - dumbbell

9.  Smith machine wide squats

Legs session 2:

Hamstrings:

1.  Stiff legged dumbbell deadlifts

2.  Bands - good mornings

3.  Ball leg curl

Calves:

4.  Calves raises.  Weighted

5.  Seated calve raises

Plyo:

6.  Travelling lunges

7.  Lunge set  -  50 35 20 35 50 (Stephen sets)

8.  Jumps.  very low and very high