Leg Day!!

10 minute warmup on elliptical
Followed by stretching gluts, quads, hamstrings, and lower back.

Leg extensions- 3 sets of 10-12 reps (increasing weight after every set)
Hack squats- 3 sets of 10-12 reps
Leg press- 3 sets of 10-12 reps (increasing weight after every set)
Lunges using smith machine- 2 sets of 10-12 reps on each leg
Stiff legged deadlifts- 3 sets of 12 reps each (slight bend at the knee, feeling the stretch in hamstrings then squeezing butt muscles when you go up)
Seated hamstring curls- 3 sets of 10-12 reps (increasing weight after every set)
Seated calf raises- 3 sets of 15 reps each
10 minute stair master

Followed by my post workout smoothie
25 grams of protein
30 grams of carbs

6 oz of water
1 scoop of vanilla protein powder (100% whey gold standard)
1 cup of spinach
1/4 cup of frozen blueberries
A pinch of cinnamon