Name: Irina Nesterova
Age: 32
Height: 1,68 m
Weight: 57 KgGet a few leg training tips from Wbff Pro Irina Nesterova, as well as her leg workout routine below!
Favourite exercise to target the booty?
Favourite exercise to target the quads?
Bulgarian Squats.
Favourite exercise to target the hamstrings?
Straight Leg Deadlifts.
How often do you train your legs and do you split the muscles up in different days/sessions?
Twice a week. One day I focus more on Glutes and Hamstrings and the second day I focus more on Glutes and Quads.
weighted leg exercises or bodyweight exercises?
I prefer weighted leg exercises.
Which bodyweight ones do you enjoy if you do?
If I do bodyweight exercises for legs then I’ll do crab walks and jumping Squats.
What are your top tips when training your glutes?
Increase your weight after a while, it is important for growth.
- Perform each exercise controlled and slow.
- Contract and squeeze your muscles in the peak position.
- Concentrate the whole time on the muscle that you are working (muscle-mind connection).
What does a typical leg workout look like for you?
- Low Squats on Smith machine + weighted reverse hyper extension | Superset of 4 x 12
- Reverse Squats in Hack machine + curtsy lunges | 4 x 12 (each leg)
- Dead lifts with resistance band + banded thrusts flies | 4 x 15
- Side walk for 30 seconds + kickbacks | 4 x 15 (each leg)
- Hip thrusts on leg curl machine + leg curl | 4 x 12
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