A very effective strength workout targeting your legs and glutes! Choose a heavy weight. The correct weight for you is one that is heavy enough so that the last 2 reps are very difficult to complete with good form.

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Leg & Booty Sculpt: Body Sculpt Strength Series Workout No.21

Optional equipment: mat, set of dumbbells, hard ball (basketball or medball), rolled towel, sliders (or rags/paper plates), chair or bench

(10 reps each exercise: Negative exercises are to be done 4-1-1 tempo, others to be done at 2-0-1 tempo)

1) Negative Bulgarian split squats L
2) Bulgarian split squats L
3) Negative Bulgarian split squats R
4) Bulgarian split squats R
5) Eccentric single leg chair squats L
6) Single leg chair squats L
7) Eccentric single leg chair squats R
8) Single leg chair squats R
9) Eccentric S.leg hip thrust on ball L
10) S leg hip thrust on ball L
11) Eccentric S.leg hip thrust on ball R
12) S leg hip thrust on ball R
13) Eccentric Heel elevated narrow squat
14) Heel elevated narrow squat pulses
15) Eccentric Heel elevated sumo squat
16) Heel elevated sumo squat
17) Eccentric S.leg deadlift w slider drag L
18) S leg deadlift w/ slider drag L
19) Eccentric S.leg deadlift w slider drag R
20) S leg deadlift w/ slider drag R

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FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.