03/09/2013

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Pro-Caliber Legs And Glutes: A Base As Strong As It Looks!

IFBB Pro Jennifer Dawn doesnt mess around when it comes to training legs and glutes. Follow her workout and youll turn headsas you sprint by them! by Abby Huot Jun 10, 2013

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whiciano tracked the workout: Jamie Eason's LiveFit Trainer: Day 79 Back/Abs Circuit. mastabilda updated his body fat from 20% to 15%, a loss of 5% in 93 days.

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Bodybuilding.com - Pro-Caliber Legs And Glutes: A Base As Strong As It Looks!

Forearm s Glutes Ham strings Lats Legs Neck Quadriceps Shoulders Traps Triceps

Motormouth males of our species love to talk about exercisesas well as sports, cocktails, and random macho thingsthat "separate the men from the boys." It's an overused saying, but I argue it can be useful for women. After all, we're the ones who see our gender represented through prepubescent-looking models perched atop buglike legs and a flat hiney. And some of us would like to "separate" ourselves from them. Do you want to know what makes a strong woman stand out in a sea of wimpy girls? Strong, lean legs and lifted, powerful glutes. These are the calling card of a woman who relishes her active lifestyle and refuses to sit on the sidelines. She takes her fun seriously, and you'd better take her seriously.

jfinn Workout was a little short today due to time restrictions. Still made the legs wobbly afterwards though. So I suppose still a success.

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IFBB Pro and Dymatize Featured Athlete Jennifer Dawn knows a thing or two about the powerphysical and visualof the lower half of a woman's body. Her posterior had enough punch to carry her to a full athletic scholarship to Troy State University in track and field.

BodySpace: chapman0522 Height: 5'3" Weight: 111 lbs, 107 lbs contest Body fat: 10-11% Hometown: Dallas, TX Accomplishments/Sponsorships: Earned Pro Status at 2011 Nationals, Miami FL in Bikini Class C 2012 IFBB Pro Bikini Rookie of the Year Team Dymatize Athlete Team Bombshell Athlete Pro Tan Sponsored Athlete Muscular Development Contest Correspondent

In recent years, she's embraced the new challenge of physique competition, earning her IFBB pro card at the 2011 NPC Nationals in the bikini division. This is a woman who knows how to go and show. Now she'll show you how to grow.

Legs that Last ///

Jennifer's workouts reflect her diverse background in athletics and physique competition. She blended weightlifting, plyometrics, and track techniques to carve out the mean lower half she has today.

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What does this mean for you? A more sculpted lower half makes a woman look long, lean, and enhances her curves. You'll look more feminine than ever, but feel stronger and more capable in whatever you choose to pursue in your free time. Whether you're looking to bring your legs to the next level, compete in any type of athletics, or just change up your training routine, Jennifer's workout can bring out the detail, shape, and strength in your lower half. But don't just take my word for it. Here's how Jennifer breaks down her favorite movements for women trying to improve their leg and glute development.

Jennifer Dawn Legs and Glutes Workout

Superset A1. Seated Leg Curl

3-4 sets of 15-20 reps

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A2. Narrow-stance High Jump

3-4 sets of 15-20 reps

"I love plyometrics and often use them as a superset with a weight movement. I used to be a collegiate track and field athlete, but this kind of training can also be valuable for the balanced bikini body. It makes you stronger to perform all styles of athletics and also gives a nice, full, rounded muscle. "
Compound Set B1. Leg Press (feet high on platform)

4 sets of 15-20 reps

B2. Leg Press (feet low on platform)

4 sets of 15-20 reps

"I keep this controlled and stabilized for my knees. On a heavy day, I can press up to four 45-pound plates on each side for reps. On a lighter day, I'll put at least two on each side for 4x20."
C1. Weighted Lunge (Using Smith Machine)

3 sets of 15-20 reps per side

"The lunge is the most underutilized exercised. It really focuses on the main glute, and by adding weight, you can add some size if this is an area that you are lacking on stage. I think there aren't enough Smith machines in gyms, and for that reason, I sometimes feel pressured to get in my sets and get out of it."
D1. Sprints

10 x 100 meters, 1-2 minutes rest

"I do short sprint intervals on the treadmill once in a while, but when it is spring, my internal clock wants to go to the track. Sprinters have a nice full glute and hamstring."

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E1. Lying Leg Curls

4 sets of 20 reps

"One of my favorites! I like to let the weight down slow and explode up, always bringing my heels to my butt."
F1. Box Jump

3 sets of 10-15 reps

"I don't like to just stand from a stationary position. I jump up as if I was doing the long jump: I take a long left step a short right step, and then explode up onto the box, landing flat on both feet. When on top, I jump knees to chest. Step down, and then alternate your footing."

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G1. Goblet Squat

4 sets of 15-20 reps "These are a staple. Stand with your legs slightly further than shoulder-width and feet slightly turned out. Keep your back straight and shoulders relaxed. Using a controlled, fluid squat movement, sit back into your glutes. Make sure to squeeze on the return up with your hips slightly forward."
H1. Leg Extensions

4 sets of 15 reps

"The amount of weight you use here isn't as important as simply maintaining a good burn and blood flow to the quad. Keep your core tight. More advanced athletes can do this with less weight and experiment rotating knees in or out on different sets in order to target different parts of the quad."

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ABOUT THE AUTHOR

Abby Huot
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Abby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.
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shanleef
I love the notes on the exercises! I found it very helpful. Thanks
Jun 10, 2013 6:35pm | report Rep Power: 6256

Body Stats
ht: 5'5" wt: 149.6 lbs bf: 25.2%

Les7
Definitely helpful article! And the tips were a huge plus! These are my main focus areas at this point.
Jun 10, 2013 10:09pm | report Rep Power: 10

Body Stats
ht: 5'3" wt: 109 lbs bf: 14.8%

Avoc
these are not goblet squats, mor likely sumo dl
Jun 11, 2013 1:32am | report

Body Stats
ht: 6'0" wt: 169.4 lbs bf: 11.0%

Rep Power: 10

Propo
What a machine!
Jun 11, 2013 2:19am | report

Body Stats
ht: 5'10" wt: 167.42 lbs bf: 10.0%

Rep Power: 10

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dreambig1993
Gonna put some clients through this workout!
Jun 11, 2013 12:07pm | report

Body Stats
ht: 5'9" wt: 185 lbs bf: 7.0%

Rep Power: 10

Alpha Girl
Thank you to all the fitness followers, everyone is so supportive and encouraging on this site. Thank you Abby and Bodybuilding.com for taking the time to work out with me :) next up, burpee pull ups
Rep Power: 10 Jun 11, 2013 10:47pm | report

Body Stats
ht: 5'3" wt: 109 lbs bf: 10.0%

knazirud
Good stuff Jen!!!
Jun 12, 2013 12:20pm | report

Body Stats
ht: 5'10" wt: 192 lbs bf: 11.0%

Rep Power: 59622

braindeadnyc
I don't have a gym membership, so i'm learning to improvise with what I do have. Anyone have any suggestions on additional leg workouts to get that diamond cut!
Jun 12, 2013 12:26pm | report

Body Stats
ht: 5'6" wt: 166 lbs bf: 26.7%

Rep Power: 10

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aflexxg
bro air squat, pistol squat,squat to jump, box jump, crab walk and lunge till ur blue in the face then do it all over again
Rep Power: 10 Jun 14, 2013 11:12pm | report

Body Stats
ht: 5'9" wt: 176 lbs

neprieinama
definitely will try this workout! Great article
Jun 12, 2013 4:15pm | report

Body Stats
ht: 5'10" wt: 136.4 lbs bf: 18.0%

Rep Power: 10

NessaSmiles
LOVE this! I'm always looking for different exercises and workouts to target my legs and glutes. :-)
Jun 12, 2013 5:20pm | report Rep Power: 10

Body Stats
ht: 5'4" wt: 110 lbs bf: 10.5%

ebernalmoore
Love the tips. This will definitely challenge me. Article Rated: 10
Rep Power: 10 Jun 13, 2013 1:04am | report

Body Stats
ht: 5'5" wt: 126 lbs bf: 22.0%

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ORCHID12
She has such an amazing body. Definitely will be trying the sprints. Great article
Jun 13, 2013 8:46pm | report Rep Power: 10

Body Stats
ht: 5'2" wt: 126 lbs bf: 19.0%

xtineanne
Love that she incorporates sprints and plyos. Something I'm doing much more now!
Jun 14, 2013 3:06pm | report Rep Power: 10

Body Stats
ht: 5'8" wt: 123 lbs bf: 10.0%

kachina14
I really like this article and the site! I find it very useful for those that are trying to do it on your own. Thanks!
Jun 18, 2013 8:07am | report Rep Power: 10

Body Stats
ht: 5'9" wt: 193 lbs bf: 30.0%

christyblakley
Goblet squats have cut my legs faster than anything else I've tried. Love that move!
Jun 28, 2013 6:44am | report Rep Power: 10

Body Stats
ht: 5'9" wt: 136.3 lbs bf: 14.0%

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