Leg-Sculpting Workout

Training Without Lower Back Pain

Many of us suffer from lower back pain, and it can be quite a challenge and very frustrating training legs once you start getting extreme lower back stiffness.

I put together this workout, which has allowed me to train legs harder then ever by working around pain buildup. I really concentrate on quads first to make sure my hamstrings and glutes don’t tighten up too early in my workout.

Along with daily stretching of your hamstrings and glute muscles, you will feel like a million bucks!

Leg-Sculpting Workout with Swann De La Rosa

Leg extensions: 5 sets, 12-15 reps
Superset with leg press: 15 reps (shoulder-width apart or slightly closer, feet parallel)

Reverse hack squats: 4 sets 8-15 reps (wide stand, feet slightly turned out, get your butt down low when you squat)
Superset with sissy squats: 20 reps (don’t go all the way back up here; really keep tension)

Hack squats: 4 sets, 15 reps (feet parallel, about five inches apart)

Barbell walking lunges: 4 sets

Deadlifts: 4 sets, 8-12 reps (off the ground)

Good mornings: 3 sets, 12-15 reps
Superset with bridges: 15 reps

Single hamstring curls: 5 sets, 12-15 reps
Superset with kickbacks: 20 reps

Leg-Sculpting Workout with Swann De La Rosa

Swann De La Rosa

Swann De La Rosa, also known as Frenchie, is an IFBB Figure Pro and Betancourt Nutrition athlete. Along with her husband, IFBB Pro bodybuilder Jon De La Rosa, she owns a supplement store in New York called Natural Body New Rochelle. Swann also owns a personal training studio where she trains women and helps them reach their health and fitness goals. Swann loves bodybuilding, and making fitness her lifestyle. But mostly, she loves competing! She danced in ballet and jazz for 22 years, so her love for the stage has never left her! Swann also owns a clothing line called Swann Collection, created for active women in style.

Find more of Swann on:

Instagram: @swanndelarosa & @swanncollection
Snapchat: @ifbbfrenchie
Periscope: @ifbbfrenchie
Facebook: SwannDelarosa