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Emily Plajer's Best Lower-Body Workout






Emily Plajer's Best Lower-Body Workout

Sculpting a bikini bod for the stage is a whole different game than building a beach bod. You need some muscle! Evlution Nutrition athlete Emily Plajer has just the routine for legs the judges live to see.

If you're a bikini competitor, you'd best not be skipping your leg days—and you'd best be maximizing the work that you're doing on them! Having sculpted legs with decent musculature is a necessity if you're going to place well. And even if you're not a competitor, they make for a well-rounded figure! NPC Competitor and Evlution Nutrition athlete Emily Plajer is here to show you how to do it.

Don't be fooled by the simplicity of this routine—it's all about the intensity you put into it. Want the bangin' quads, glutes, and hamstrings of a bikini athlete? Use a weight that's challenging and go to near failure on your sets. Emily confirms that the journey to the stage takes a lot of discipline and a lot of hard work—also that the joke about women not training as hard as men is old (and fake) news!

Be sure to get in a proper warm-up beforehand. Do a few bodyweight lunges. Then grab a set of bands and warm up your hips and glutes with some monster walks and banded squats.

Training Techniques
Walking Lunge: 3 Sets Of 24 Reps
When performing walking lunges, make sure that you're pressing through the heel of your front foot on each step, Emily says. This will help target your glutes more. Note that the wider you step, the more glute activation you'll feel, as well. By the end of 3 sets, your quads should be burning!

Keep your torso upright and your core tight to help maintain balance and also train your core stability. Do these in a superset with jump squats.

Jump Squat: 3 Sets Of 10 Reps
"Supersets are always tough, but it's times like those that are going to push us," Emily says.

Tough is right, with a high-intensity plyometric exercise like this to help burn out those quads right after lunges.

Jump squats require more skill than you might think, demanding stability, coordination, speed, and even a good amount of hip and ankle mobility. As you jump up, swing your arms back and explode as high as you can. Land with soft feet in a controlled manner and immediately squat down, bringing your hands in front of you. Then repeat!

If these are challenging for you to perform correctly, don't rush them. Get the form down first, then work on increasing the speed.

Dumbbell Stiff-Legged Deadlift: 4 Sets Of 10 Reps
Now we you to target those hamstrings directly. Many people confuse stiff-legged deadlifts and Romanian deadlifts. The main difference here is the knee flexion during the movement. The stiff-legged deadlift assumes a fully extended knee, therefore targeting the hamstrings and lower back more than the Romanian deadlift.

This exercise also targets the glutes, core, and back, so make sure you're engaging your abs and keeping your back completely flat throughout the movement.

Dumbbell Stiff-Legged Deadlift
Bulgarian Split Squat: 3 Sets Of 15 Reps, Per Leg
This is one of the more brutal lower-body exercises! Place one foot on a bench—or any raised object about a foot or so off the ground—and assume a lunge position. Make sure your knee and ankle remain stacked to maintain a 90-degree angle when you are in the bottom of the lunge.

Keep your core engaged and your shoulders pulled back—no slouching! While your glutes and quads will get the beating here, Bulgarian split squats will no doubt engage your entire body (and maybe have you questioning if it's worth it...but it is, don't worry).

As Emily mentions, you can use dumbbells or plates, but if you're a beginner, you may find that your body weight is challenging enough! Do 15 reps on each leg.

Goblet Squat: 4 Sets Of 15 Reps
Your final exercise is goblet squats, which you can do with a dumbbell, as shown, or even a kettlebell. You'll see in the video that Emily has her heels raised on a plate with a narrower stance, which places more emphasis on the quads.

As with the other exercises discussed here, keep your abs engaged to maintain proper position. Try not to let the weight pull you forward. Your shoulders and upper back are going to have to do some work here, too. Make this a regular in your lower body routine, and you'll be well on your way to defined and shapely legs!

What Comes With BodyFit?



What Comes With BodyFit?

Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.


How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.


Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Max-Effort Lower-Body Workout with Laura Phelps



Max-Effort Lower-Body Workout with Laura Phelps


2,500+ expert-created single workouts
3,500+ how-to exercise videos
Detailed workout instruction
Step-by-step workout tips
Training at gym or at home
Access to Workout Plans
Access to Bodyfit App
Store Discounts

Abs And Finishers




Abs And Finishers
While we didn't have time to get to the typical workout finishers, it should be noted that Phelps (and the conjugate method in general) is big on ab work, finishers, and recovery work.

Abs, for starters, are not trained for aesthetics here. Training your core strength and stability may seem tedious, but doing it properly can yield big results. The core work Phelps has me doing includes decline sit-ups with a plate overhead, barbell side bends, and banded oblique twists.

Finishers and recovery work can mean a slew of different things to different people, but in the case of Westside Barbell, it most often comes in the form of sled drags, farmer's carries, or the prowler, all done with a certain percentage of your one-rep max deadlift for a certain distance.

Whether you're for Westside, against Westside, or take no side at all, give this workout a try and tell Laura Phelps via Instagram that it didn't leave you waddling the next day.

5. Leg Extension With Rep Limit



5. Leg Extension With Rep Limit
Not much explanation needed here—100 reps, as many as you can in a row with a moderately heavy weight. The goal is to complete them all in as few sets as possible. So, no, they shouldn't be so light that you're breezing through 80-100 reps on the first try. As a workout cap for today, these aren't supposed to feel amazing, but they also shouldn't be sloppy for the sake of getting them done faster.

4. Single-Leg Reverse Hyperextension




4. Single-Leg Reverse Hyperextension
The reverse hyper is a rare find in a sea of machines in most gyms, which is a shame because it's probably more effective for posterior chain health and strength than many others you typically see. Phelps often programs these for sets of 10-15 on the low end (strength day) or 20-30 on the high end (recovery day), with the load adjusted accordingly. Let me tell you, sets of 30 with 70 percent of your deadlift max is a fun time for those who enjoy struggling to breathe.

Single-Leg Reverse Hyperextension
Today was a much lighter load with the single-leg version. Perform these the same way you would regular reverse hypers, except one leg is left out and off to the side. Make sure your hips remain square on the pad. At the top, raise your head and upper back, squeeze your glutes, and hold for a split second before releasing the weight. You should be in control of the weight throughout the motion. Phelps loves these for their carryover to the deadlift.

3. Safety Squat Bar Stationary Lunge With Chains



3. Safety Squat Bar Stationary Lunge With Chains
Safety squat bars are one of the more awkward pieces of equipment in the gym if you haven't used them before. To make things more fun, our program actually called for walking lunges with this bar and chains, but we didn't have room in our gym for that. Instead, we opted for stationary alternating lunges, and I was little wobbly on those to say the least.

Safety Squat Bar Stationary Lunge with Chains
Improvising is always on the table with this style of training, depending on your equipment availability and even experience level. Don't skip it just because you can't do it exactly as the training protocol says; find alternative exercises or make small tweaks so you can still do the movement and get the work in for the intended muscle groups.

2. Glute-Ham Raise

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,


2. Glute-Ham Raise
These are easy to cheat, as I found out. Start with your torso perpendicular to the floor. Before descending, squeeze your glutes and flex your hamstrings and abs. Lower yourself in a controlled manner until your body is parallel to the floor. As you come up, you should still be squeezing your glutes and hamstrings as you actively press your feet into the plate.

Glute-Ham Raise
Your entire body should come up in one motion without bending at the hips. Phelps gave me a tip to keep my knees at least two inches above the bottom of the pad throughout the movement. If they're sliding down lower than that, I'm not really using my hamstrings alone. Glute-ham raises can be difficult even with just body weight, so try band assistance, if necessary.

1. Squat With Chains And Down Sets



1. Squat With Chains And Down Sets
The Conjugate Method will have you using multiple types of bars if you have access to them, such as the safety squat bar, bamboo bar, and football bar, among others. Today we worked with just the straight bar and one chain on each side. If you've never squatted with chains, it can be a bit of a weird sensation at first. It involves "accommodating resistance," a means of increasing the resistance of the load throughout the entire range of motion of the lift.

Barbell Squat
One cue Laura gave to me was "flex your abs" as I came up out of the hole. Bracing tends to be a weakness of mine and I typically cave forward when I fail on a squat, so this tip helped me focus on staying tight and upright.

Power Up with BodyFit





Power Up with BodyFit

BodyFit is your solution to all things fitness. Join today and unleash the power of BodyFit!

2,500+ expert-created workouts
3,500+ how-to exercise videos
Exclusive workout tips from the experts
Access to Workout Plans
Access to BodyFit App
Store Discounts

I Trained with the Strongest Female Powerlifter in History and Here's What We Did





I Trained with the Strongest Female Powerlifter in History and Here's What We Did


They say if you want to be the best, you've got to train like (or with) the best. Veteran powerlifter and Team Bodybuilding.com athlete Laura Phelps shows us exactly what that means with a max-effort lower-body day.




One of the perks of my job is getting to meet some pretty phenomenal athletes from many different sports backgrounds. When one of them is the Queen Bee of power, you have to take her to your gym and let her show you what the word "train" really means.

Laura Phelps is an eight-time world record holder in women's multi-ply powerlifting, including a 775-pound squat and 540-pound bench press. Her 1,800-pound total is the highest ranked total by formula, which makes her the strongest female powerlifter to date. Even more intriguing is that she's one of a handful of women who have been coached under Louie Simmons of Westside Barbell.

The conjugate method of training that Westside is known for has sparked conflict in the powerlifting community. Some love it, some hate it, some don't know a damn thing about it. Without diving too deeply into either side of the argument, I knew I couldn't make a sweeping statement without having at least tried it.


When you're in a rut with your programming, switching things up can really help. So, I'm wading my way into the world of bands and chains and accessories galore, and I have to say, I'm loving it. Don't get me wrong, these are some of the longest and most tiring sessions I've ever done since starting powerlifting, but at the same time, it's an extremely refreshing break from the basic squat, bench, dead with a straight bar week after week.

The greater variation in exercises makes for a more engaging workout. Eventually you will cycle back to certain ones and ideally PR on them, even if it's just 2.5-5 pounds. The constant variety is a big part of what a lot of people criticize about the conjugate method, but, hey, it's getting me excited to train—even though I'm getting worked. Time will tell how much my strength improves, but my opinion as of now is a big thumbs-up.

Despite the intimidating fact that Phelps can outlift me by hundreds of pounds, it was cool to get the one-on-one instruction and also have the opportunity to observe her lifting with my own eyes.

I Trained with the Strongest Female Powerlifter in History and Here's What We Did






I Trained with the Strongest Female Powerlifter in History and Here's What We Did


They say if you want to be the best, you've got to train like (or with) the best. Veteran powerlifter and Team Bodybuilding.com athlete Laura Phelps shows us exactly what that means with a max-effort lower-body day.

Power Up with BodyFit

BodyFit is your solution to all things fitness. Join today and unleash the power of BodyFit!

2,500+ expert-created workouts
3,500+ how-to exercise videos
Exclusive workout tips from the experts
Access to Workout Plans
Access to BodyFit App
Store Discounts


One of the perks of my job is getting to meet some pretty phenomenal athletes from many different sports backgrounds. When one of them is the Queen Bee of power, you have to take her to your gym and let her show you what the word "train" really means.

Laura Phelps is an eight-time world record holder in women's multi-ply powerlifting, including a 775-pound squat and 540-pound bench press. Her 1,800-pound total is the highest ranked total by formula, which makes her the strongest female powerlifter to date. Even more intriguing is that she's one of a handful of women who have been coached under Louie Simmons of Westside Barbell.

The conjugate method of training that Westside is known for has sparked conflict in the powerlifting community. Some love it, some hate it, some don't know a damn thing about it. Without diving too deeply into either side of the argument, I knew I couldn't make a sweeping statement without having at least tried it.


When you're in a rut with your programming, switching things up can really help. So, I'm wading my way into the world of bands and chains and accessories galore, and I have to say, I'm loving it. Don't get me wrong, these are some of the longest and most tiring sessions I've ever done since starting powerlifting, but at the same time, it's an extremely refreshing break from the basic squat, bench, dead with a straight bar week after week.

The greater variation in exercises makes for a more engaging workout. Eventually you will cycle back to certain ones and ideally PR on them, even if it's just 2.5-5 pounds. The constant variety is a big part of what a lot of people criticize about the conjugate method, but, hey, it's getting me excited to train—even though I'm getting worked. Time will tell how much my strength improves, but my opinion as of now is a big thumbs-up.

Despite the intimidating fact that Phelps can outlift me by hundreds of pounds, it was cool to get the one-on-one instruction and also have the opportunity to observe her lifting with my own eyes.

Here's what we did for our training session:

1. Squat With Chains And Down Sets
The Conjugate Method will have you using multiple types of bars if you have access to them, such as the safety squat bar, bamboo bar, and football bar, among others. Today we worked with just the straight bar and one chain on each side. If you've never squatted with chains, it can be a bit of a weird sensation at first. It involves "accommodating resistance," a means of increasing the resistance of the load throughout the entire range of motion of the lift.

Barbell Squat
One cue Laura gave to me was "flex your abs" as I came up out of the hole. Bracing tends to be a weakness of mine and I typically cave forward when I fail on a squat, so this tip helped me focus on staying tight and upright.

2. Glute-Ham Raise
These are easy to cheat, as I found out. Start with your torso perpendicular to the floor. Before descending, squeeze your glutes and flex your hamstrings and abs. Lower yourself in a controlled manner until your body is parallel to the floor. As you come up, you should still be squeezing your glutes and hamstrings as you actively press your feet into the plate.

Glute-Ham Raise
Your entire body should come up in one motion without bending at the hips. Phelps gave me a tip to keep my knees at least two inches above the bottom of the pad throughout the movement. If they're sliding down lower than that, I'm not really using my hamstrings alone. Glute-ham raises can be difficult even with just body weight, so try band assistance, if necessary.

3. Safety Squat Bar Stationary Lunge With Chains
Safety squat bars are one of the more awkward pieces of equipment in the gym if you haven't used them before. To make things more fun, our program actually called for walking lunges with this bar and chains, but we didn't have room in our gym for that. Instead, we opted for stationary alternating lunges, and I was little wobbly on those to say the least.

Safety Squat Bar Stationary Lunge with Chains
Improvising is always on the table with this style of training, depending on your equipment availability and even experience level. Don't skip it just because you can't do it exactly as the training protocol says; find alternative exercises or make small tweaks so you can still do the movement and get the work in for the intended muscle groups.

4. Single-Leg Reverse Hyperextension
The reverse hyper is a rare find in a sea of machines in most gyms, which is a shame because it's probably more effective for posterior chain health and strength than many others you typically see. Phelps often programs these for sets of 10-15 on the low end (strength day) or 20-30 on the high end (recovery day), with the load adjusted accordingly. Let me tell you, sets of 30 with 70 percent of your deadlift max is a fun time for those who enjoy struggling to breathe.

Single-Leg Reverse Hyperextension
Today was a much lighter load with the single-leg version. Perform these the same way you would regular reverse hypers, except one leg is left out and off to the side. Make sure your hips remain square on the pad. At the top, raise your head and upper back, squeeze your glutes, and hold for a split second before releasing the weight. You should be in control of the weight throughout the motion. Phelps loves these for their carryover to the deadlift.

5. Leg Extension With Rep Limit
Not much explanation needed here—100 reps, as many as you can in a row with a moderately heavy weight. The goal is to complete them all in as few sets as possible. So, no, they shouldn't be so light that you're breezing through 80-100 reps on the first try. As a workout cap for today, these aren't supposed to feel amazing, but they also shouldn't be sloppy for the sake of getting them done faster.

Abs And Finishers
While we didn't have time to get to the typical workout finishers, it should be noted that Phelps (and the conjugate method in general) is big on ab work, finishers, and recovery work.

Abs, for starters, are not trained for aesthetics here. Training your core strength and stability may seem tedious, but doing it properly can yield big results. The core work Phelps has me doing includes decline sit-ups with a plate overhead, barbell side bends, and banded oblique twists.

Finishers and recovery work can mean a slew of different things to different people, but in the case of Westside Barbell, it most often comes in the form of sled drags, farmer's carries, or the prowler, all done with a certain percentage of your one-rep max deadlift for a certain distance.

Whether you're for Westside, against Westside, or take no side at all, give this workout a try and tell Laura Phelps via Instagram that it didn't leave you waddling the next day.

Max-Effort Lower-Body Workout with Laura Phelps


2,500+ expert-created single workouts
3,500+ how-to exercise videos
Detailed workout instruction
Step-by-step workout tips
Training at gym or at home
Access to Workout Plans
Access to Bodyfit App
Store Discounts

What Comes With BodyFit?

Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.


How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.


Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Takes a little to kick but you´ll notice once it does.

Takes a little to kick but you´ll notice once it does.




Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Take it about 40 minutes prior to activity and you will start to feel flush that means its working!

Take it about 40 minutes prior to activity and you will start to feel flush that means its working!


Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Still on my first bottle, but I can honestly say that I have noticed an improvement. I have a mild case

Still on my first bottle, but I can honestly say that I have noticed an improvement. I have a mild case of ED and was looking for something to naturally help with that. Did some research and decided to try ***** goat weed. Now, the improvement is gradual, so I am being patent with the process. Have already ordered my second bottle. I'll write another review later. dubblexl


Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

i use it many time really its amazing if stak with tribulus tablet not capsule or daa

i use it many time really its amazing if stak with tribulus tablet not capsule or daa




Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

i take it with testfreak they are very powerful

i take it with testfreak they are very powerful




Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Finishing my first bottle this afternoon, I've been taking 2 Tablets twice a day.

Finishing my first bottle this afternoon, I've been taking 2 Tablets twice a day. Honestly can't tell any impact from this supp, maybe a li'l "improved response downstairs" but it's been slight if any & it's only been recently as I've about finished the bottle. The one great thing about this product is the price. It was worth a try.




Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Love this product. one of the best decision so far i made buying this. it improved my physical and sexual health and stamina!

Love this product. one of the best decision so far i made buying this. it improved my physical and sexual health and stamina!




Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

This definitely gives me a little boost, more than I thought it would. Will buy again!

This definitely gives me a little boost, more than I thought it would. Will buy again!




Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,