Transformed: Week 11, Day 74 - Lower-Body Workout

In today's video, Mike Hildebrandt offers three tips to help you take your best "after" photos possible!

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Peak week tips

An "after" photo is about as personal as fitness gets, and people who have taken a lot of them often have a top-secret routine they use to get prepared. Not Mike Hildebrandt! Like Geremy Satcher back on Day 60, Mike is more than willing to share how he prepares to look his best.

Mike Hildebrandt Transformed Tip, Day 74: Peak Week
Watch the video - 1:16

To prepare for your photo, Hildebrandt says to stay hydrated by drinking plenty of water throughout the day, which helps muscle cells stay full. Also, don't cut sodium too much in your diet, which can leave you feeling awful and looking flat.

And finally, keep training hard, favoring high intensity and moderate reps over high reps with light weights. Put it all together, and it will help push nutrients into the muscles and allow you to look fuller.

Day 74: Lower-Body

Front squat

4 sets of 6-8 reps, rest 1-2 minutes between sets
Front squat Front squat


Hack squat

4 sets of 10, 8, 8, 6 reps, rest 1-2 minutes between sets
Hack squat Hack squat


Leg press (feet positioned low on the platform)

4 sets of 8 temp 2:1:3, rest 1-2 minutes between sets
Leg press Leg press


Leg extension

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 minutes between sets
Leg extension Leg extension


Seated calf raise

3 sets of 15 reps, rest 1-2 minutes between sets
Seated calf raise Seated calf raise


Decline crunch

3 sets of 12 reps, rest 1-2 minutes between sets
Decline crunch Decline crunch

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