I have always been a huge fan of Jamie Eason and I was lucky enough to be given an insight into her workout routine.
So, here is how she keeps those legs and booty in great shape..
Jamie says:
I thought I'd share my leg workout with you.
I'm going to use the bodybuilding.com exercise database for reference pics and video. The video defaults to the male workout so just click on the female 'tab' to see me demonstrating the exercise.
Although this workout will target my hamstrings and glutes, I warm up with leg extensions to pre-fatigue my quads so that I'll hopefully use them less and engage my hamstrings and glutes more. (3x12, progressively getting heavier, 1 drop-set to exhaustion)
http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions/f
I like to use the smith machine for my squats because I have spina bifida and can easily wretch my back. If you can do a free-standing squat, that typically engages more muscles, so go for it!
(4 X 15, first set I add 70 lbs, last 3, I use 90) I really focus on form here (slow and controlled) and push through my heels.
Use a wider stance to hit your glutes and hamstrings and a narrow stance for quadriceps.
http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat/f
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SIMON'S NOTE:
I do not recommend using the smith machine for squats as it is not a natural movement. I spoke to Jamie regarding this and suggested dumbbell squats instead.
This is her reply:
I have used the dumbbell squats with an exercise ball behind my back, but I can't seem to go as heavy as I would like. I will say this though, exercise guru Kim Oddo taught me a while back that for those of us you have a blocky middle, myself included, dumbbell squats keep the weight off of our trunk. When I was competing, I was more cognizant of this and because I was looking for more detail than size, I always did dumbbell squats.
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Next I would use the seated leg curl, going fairly heavy and pausing during each contraction.
(3 X 15).
http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl/f
After the seated leg curl, I would likely do a stiff-legged deadlift.
In the video, the weight is fairly light, so I am bending rather far. Typically, I use a regular sized bar with wrist wraps and 90 lbs. I put two 10 lb plates under my toes to keep my weight back, since I only weigh 104 lbs.
Keeping a flat back, I bend to just about 90 degrees, squeezing my glutes as I pull back into an upright position. (3x12).
http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-barbell-deadlift/f
The split squat, or bulgarian squat, is one of my favorite leg exercises.
In the database you can find it under quadriceps, but I swear I feel it the most in my glutes.
(3 X 12, with about a 40 - 50 lb bar).
http://www.bodybuilding.com/exercises/detail/view/name/one-leg-barbell-squat/f
I like to finish with the lying leg curl because I can really squeeze out the last bit of effort that I can from my workout. (4 sets - 3 X 15, last set is a drop-set).
http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls/m
I will often do a few calf exercises at the end of my workout as well. I like to use the smith machine to do standing calf raises because I do not fit very well in many of the standing calf raise machines.
In this video, I am using a barbell with fairly light weight, but when I do these in my gym, I use the smith machine with 70 to 90 lbs and place my toes on the base of the triangle bench (4x15).
http://www.bodybuilding.com/exercises/detail/view/name/standing-barbell-calf-raise/f
The seated calf raise is usually my last exercise. The seated calf raise machine is often taken, so I've opted to show you this barbell alternative.
I am demonstrating with a light weight but I usually use about 70 lbs for these. (3 X 15).
http://www.bodybuilding.com/exercises/detail/view/name/barbell-seated-calf-raise/f
Well, that's it.......
Thank you to Jamie for taking the time to give us an insight into the world of a fitness model.
The workout demonstrates that Jamie uses the same equipment that is found in most gyms and simple determination and hard work has given her a figure to be proud of.
If you would like to find out how you can create your own routine, feel free to contact me.
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