Content Stats & Analytics for @mayaganfit

Maya Ganhao
@mayaganfit

23,293 followers

Step by step leg day!🤝🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is for my gym newbies — my FIRST TIME GYMBIES!🥳🫶🏽 welcome to the gym!! We all start super intimidated & lost but step by step guides like this are golden💫 this will be your key to success when you’re starting to lift. It’ll give you a structured plan & save you the trial & error I went through so that you can achieve your results quicker & more effectively while ensuring you hit all the key components of your workout (warm up, compounds, isolation work & cool down). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ METHOD 1️⃣ RDLs 10x3 2️⃣ Front rack squats 10x3 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ SUPERSET *this means performing the following two exercises back to back without rest. Rest after both are completed then repeat for the remaining amount of sets (in this case, 3 total) 3️⃣ Split squats 12x3 each leg 4️⃣ Hip thrusts 15 reps + 10 sec hold x3 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣ Leg extension 15x3 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ SUPERSET 6️⃣ Quick step ups 15-20 secs each leg x2 7️⃣ Alternating quick step ups 15-20 secs x2 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ SAVE & TAG someone who you think this will help Also, do we want an upper body edition??💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @oneractive as always. I wear a size small for reference — 🔗 in my Bï0 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #beginnerworkouts #gymnewbie #personaltrainer #torontopersonaltrainer #beginnergymworkout #legday #gym#workoutplan #gymguide #trainingplan #gluteguide