BullFit Leg Day Smasher 
The holidays are coming up, and nothing beats showing up with ripped quads and glutes to Thanksgiving, bringing the those massive turkey legs and cake to dinner if you catch our drift.
The official BullFit Quad Crushing, Cake Baking, Leg Day Routine:
Warm-Up (10-15 minutes)
1. Dynamic Stretching: Leg swings, walking lunges, and high knees.
2. Light Cardio: 5-10 minutes on a stationary bike or treadmill to increase heart rate and blood flow to the muscles.
Workout Routine
1. Squats
•Sets: 4
•Reps: 8-12
•Rest: 90 seconds
•Details: Focus on depth and form. Use a barbell and consider a squat rack for safety. Aim for parallel or lower, keeping your chest up and core engaged.
2. Leg Press• Sets: 4
• Reps: 10-15
• Rest: 90 seconds
• Details: Adjust foot placement to target different areas of the quads and glutes. Ensure full range of motion while avoiding locking out the knees.
3. Romanian Deadlifts
• Sets: 3
• Reps: 8-12
• Rest: 90 seconds
• Details: Use a barbell or dumbbells. Focus on a slow descent to maximize tension on the hamstrings, keeping your back straight.
4. Leg Curl
• Sets: 3
• Reps: 10-15
• Rest: 60 seconds
• Details: Use a seated or lying leg curl machine. Focus on a controlled movement, squeezing the hamstrings at the top.
5. Lunges
• Sets: 3
• Reps: 10-12 (each leg)
• Rest: 60 seconds
• Details: Use dumbbells for added weight. Keep your torso upright and step far enough forward to ensure your knee doesn’t go past your toes.
6. Calf Raises
• Sets: 4
• Reps: 12-20
• Rest: 45 seconds
• Details: Perform standing or seated. Focus on a full stretch at the bottom and a strong contraction at the top. Consider using a calf raise machine or a barbell.
Cool Down (5-10 minutes)
• Static Stretching: Focus on quads, hamstrings, calves, and glutes to promote recovery.
• Foam Rolling: Target any tight areas to aid muscle recovery.
Tips for Success
• Progressive Overload: Aim to increase weights or reps each week.
• Be a BEAST
• Nutrition: Ensure adequate protein intake post-workout for recovery.
• Hydration: Grab your water and Hydrate Slap Packs! Drink plenty of water before, during, and after your workout.
This leg day workout is designed to challenge all major muscle groups in the legs, promoting both strength and hypertrophy for a balanced physique. Adjust weights and reps based on your experience and fitness level.
Now go roast those turkey legs and bake that cake!
-Becca Chapple, Ben Wilkinson
