Renowned fitness expert Bret Contreras recently led a high-energy leg workout session with fitness enthusiast Andreanna VanQuelef Pike, creating an electrifying atmosphere at the gym. Dressed in a striking lilac gym outfit, Pike exuded strength and determination as she tackled the challenging exercises with gusto.
The workout regimen included a series of intense exercises designed to target the lower body muscles and enhance overall strength and endurance. The session kicked off with squats, with Pike pushing herself to complete two hard sets in the 6-12 rep range. The goal was to either increase the number of reps from the previous week or elevate the weight to intensify the workout.
One of the standout exercises of the session was the pause bar double band hip thrust, which required Pike to perform 3 sets of 15-12-10 reps. This exercise not only targeted the glutes but also engaged the core and lower body muscles, contributing to a comprehensive lower body workout.
Additionally, Pike engaged in single-leg standing leg curls to isolate and strengthen the hamstrings, performing 3 sets of 12 reps each. This exercise helped improve balance and stability while targeting the often-neglected hamstring muscles.
Another challenging exercise in the workout routine was the pendulum glute ham, which involved 2 sets of 10 pulses followed by 10 full reps and 3 reps with added resistance. This exercise effectively targeted the glutes and hamstrings, promoting muscle growth and strength development.
The Gluteator exercise was a true test of Pike's endurance and strength, with one hard set consisting of 15 full reps, 10 reps with added resistance, a 10-second isolation hold, and 10 pulses. This exercise pushed Pike to her limits, showcasing her dedication to achieving optimal results.
To conclude the intense leg workout session, Pike performed snow angels, completing one hard set of 10 reps with lower weight, followed by 10 reps with added resistance, a 10-second iso hold, and 10 pulses. This exercise targeted the glutes and lower body muscles, providing a challenging yet rewarding conclusion to the workout.
Overall, the dynamic leg workout session led by Bret Contreras and executed by Andreanna VanQuelef Pike exemplified the power of dedication, strength, and perseverance in achieving fitness goals. Pike's commitment to the grind and gains was evident throughout the session, inspiring others to push their limits and strive for excellence in their fitness journey.
