pro caliber legs
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Main » Workouts » Muscle Groups » Glutes » Pro-Caliber Legs And Glutes: A Base As Strong As It Looks!
IFBB Pro Je nnifer Dawn doe sn’t messaround when it comes to training legsand glutes. Follow her workout andyou’ll turn heads—as you sprint by them! Tw ee t
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Pro-Caliber Legs And Glutes: A BaseAs Strong As It Looks!
by Abby Huot Jun 10, 2013
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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
Motormouth males of our species love to talk
about exercises—as well as sports,
cocktails, and random macho things—that
"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 pre-
pubescent-looking models perched atop bug-
like 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.
IFBB Pro and Dymatize Featured Athlete
Jennifer Dawn knows a thing or two about the
power—physical and visual—of 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.
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.
Forearms
Glutes
Hamstrings
Lats
Legs
Neck
Quadriceps
Shoulders
Traps
Triceps
Workout was aittle short today dueo tim e restriction s.
Still made the legsobbly a fterwards
hough. So I supposetil l a success.
View All
finn
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A1. Seated Leg Curl
3-4 sets of 15-20 reps
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
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A2. Narrow-stance High Jump
3-4 sets of 15-20 reps
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
C1. Weighted Lunge (Using Smith Machine)
3 sets of 15-20 reps per side
D1. Sprints
10 x 100 meters, 1-2 minutes rest
"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
"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."
"The lunge is the most underutilized exercised. It really focuses on the main glute, andby 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."
"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
F1. Box Jump
3 sets of 10-15 reps
"One of my favorites! I like to let the weight down slow and explode up, always bringing
my heels to my butt."
"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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H1. Leg Extensions
4 sets of 15 reps
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."
"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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Abby Huot
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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Rep Power: 6256
Body Stats
ht: 5'5"wt: 149.6 lbsbf: 25.2%
shanleef
I love the notes on the exercises ! I found it very helpful.
Thanks
Jun 10, 2013 6:35pm | report
Rep Power: 10
Body Stats
ht: 5'3"wt: 109 lbsbf: 14.8%
Les7
Definitely helpful article! And the tips were a huge plus! Thes e
are my main focus areas at this point.
Jun 10, 2013 10:09pm | report
Rep Power: 10
Body Stats
ht: 6'0"wt: 169.4 lbsbf: 11.0%
Avoc
these are not goblet squats, mor likely sumo dl
Jun 11, 2013 1:32am | report
Rep Power: 10
Body Stats
ht: 5'10"wt: 167.42 lbsbf: 10.0%
Propo
What a machine!
Jun 11, 2013 2:19am | report
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Rep Power: 10
Body Stats
ht: 5'9"wt: 185 lbsbf: 7.0%
dreambig1993
Gonna put some clients through this workout!
Jun 11, 2013 12:07pm | report
Rep Power: 10
Body Stats
ht: 5'3"wt: 109 lbsbf: 10.0%
Alpha Girl
Thank you to all the fitnes s followers , everyone is so
supportive and encouraging on this si te. Thank you Abby and
Bodybuilding.com for taking the time to work out with me :)
next up, burpee pul l ups
Jun 11, 2013 10:47pm | report
Rep Power: 59622
Body Stats
ht: 5'10"wt: 192 lbsbf: 11.0%
knazirud
Good stuff Jen!!!
Jun 12, 2013 12:20pm | report
Rep Power: 10
Body Stats
ht: 5'6"wt: 166 lbsbf: 26.7%
braindeadnyc
I don't have a gym membership, so i'm learning to im provisewith what I do have.
Anyone have any sugges tions on additional leg workou ts to
get that diamond cut!
Jun 12, 2013 12:26pm | report
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Rep Power: 10
Body Stats
ht: 5'9"wt: 176 lbs
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
Jun 14, 2013 11:12pm | report
Rep Power: 10
Body Stats
ht: 5'10"wt: 136.4 lbsbf: 18.0%
neprieinama
definitely will try this workout! Great article
Jun 12, 2013 4:15pm | report
Rep Power: 10
Body Stats
ht: 5'4"wt: 110 lbsbf: 10.5%
NessaSmiles
LOVE this! I'm always looking for different exercises and
workouts to target my legs and g lutes. :-)
Jun 12, 2013 5:20pm | report
Rep Power: 10
Body Stats
ht: 5'5"wt: 126 lbsbf: 22.0%
ebernalmoore
Love the tips. This will definitely challenge m e.
Article Rated: 10
Jun 13, 2013 1:04am | report
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Rep Power: 10
Body Stats
ht: 5'2"wt: 126 lbsbf: 19.0%
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: 5'8"wt: 123 lbsbf: 10.0%
xtineanne
Love that she incorporates s prints and plyos. Something I'm
doing much more now!
Jun 14, 2013 3:06pm | report
Rep Power: 10
Body Stats
ht: 5'9"wt: 193 lbsbf: 30.0%
kachina14I 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: 136.3 lbsbf: 14.0%
christyblakley
Goblet squats have cut my legs faster than anything el se I've
tried. Love that move!
Jun 28, 2013 6:44am | report
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