A YouTube workout video transcript featuring Ida Bergfot, Eliza Tesler, and Shayna at First Form HQ leading an intermediate-to-advanced leg workout. They discuss pre-workout supplements, outline a sequence of exercises (e.g., sumo squat, barbell back squats, stiff-legged deadlifts, single-leg hamstring curls, leg extensions, calf raises), demonstrate technique and rep ranges, and finish with post-workout protein choices and coaching tips.
Chapters
It's leg day. It's work time.
What's up, guys? My name is Ida Bergfot.
I'm Eliza Tesler.
And I'm Shayna.
And we're here at the first form hq. And today we're going to create the ultimate leg workout.
Ultimate leg workout.
But first pre.
Yeah. But first pre.
Yeah.
All right, I'm gonna take. I'm gonna dry scoop creatine first, actually, because if I don't do it, I'm gonna forget to do it later.
Dry scoop. That's bold.
Yeah.
I am the blender when it comes to pre workouts. I. My favorite blend is the Megavot and the Alpha Surge together. So you get, like, this really nice energy from the Megavot and then the nicest punch hump ever of the Alpha Surge. The Alpha Surge Tropical punch together with the pineapple pomegranate Megabot. Perfection.
Cheers, guys.
Breakfast with champs.
Yeah.
I don't know how you do that.
I'm really excited to do, like, a bodybuilding style workout because I haven't trained like that in a really long time.
Oh, okay. So while drinking this, we should type down the thoughts that we have in mind. So let's choose two exercises each and just, like, dive into it. I will say the number one. Oh. It's gonna be what I call the sumo Hoover.
Lift. And that was very straight. Right.
I think that I'm gonna trick you guys into powerlifting with me. And we'll do. We're gonna do a strength movement next. So barbell back squats, and we'll do about, like, four to six reps. And.
Three, I think we should go with some SLDLs, some deadlifts. Stiff leg deadlift, 10 to 15.
But we also said standing. Yes. Rep ranges 10. 15 there too.
10 to 12.
10 to 12.
And then five, leg extension.
Surprise number six, calf raises.
15 to 20.
All right, so we got a plan. We got the pre coming in.
It's gonna be good. It's gonna be difficult. Yeah.
This is gonna be a great workout. Okay, warm up shot, get down and let's go. So, guys, I would recommend taking a screenshot of this while we warm up, and then let us know down in the comments how you like the workout. I would say that the specific workout that we're doing today is more like intermediate. There's parts of this workout that's going to be a little more advanced. So if I were a beginner and I wanted to hit a workout just like this one, I would tweak it to not focus too much. On the weights used, I would pretty much stick to the same rep ranges, but I also maybe do like, two to three sets of each exercise and not more than that. And not try to fatigue yourself too much the first time.
I haven't actually tried alpha surge yet, so I'm excited to be vascular. Get a pump.
Sweet.
And try to, like, really push knees out to the sides. And when you're at the bottom, just hold it there for, like, one to two seconds to really feel like you're pausing it. One, two, and up.
No idea how many I did, but definitely feeling that glute Mead.
Yes. That's exactly woman tar. What we want to target in this one, it is the inner thighs and most primarily the glutes.
Yes.
Nice button.
Holy. Let's go. Let's put up. Yes.
Nice. Easy.
I don't know about easy, but you.
Made it look easy. Okay, first one down. Okay.
Okay, let's put the weights away and then head over to a squat rack.
Yes. Okay, full focus now. Barbell squat.
Yes.
Yeah.
Okay, I'm gonna warm up with the bar because I don't want to hurt.
Myself, but I. I did do.
She said do. Do. She did say doo doo.
I know that they squat high bar. I squat low bar, which is a kind of different form forearm. It's a little bit more common in, like, powerlifting just because it makes it easier to carry more weight. So if the weight's a little bit lower, it makes it easier for me to lean forward and get up. So with low bar, the bar sits right below your lower traps, whereas the high bar, the bar is resting on your traps. So low bar, high bar.
Okay, let's add some weight.
And the key is to treat the lightweights like they're heavyweights, so that way, when you do the heavy weights, you have the same technique. And the only thing that could possibly fail is your strength. What you try to avoid.
Last time I trained without a belt and sleeves was before I owned a belt and sleeves. So, like, three years ago.
Beltless PR actually probably literally.
Couldn'T tell on camera.
Thanks, everyone.
Yes.
Up.
Good girl.
Jeez.
There's five for you. Those were terrible reps, but that was so freaking good.
We're doing SLDLs, and we're doing toes elevated to get an extra stretch in the hamstring or deeper stretch. And we're really going to focus on pushing our hips back to the wall, and we're acting like we have a stretch string kind of tied to the top of our glutes, and it's being pulled up. So we're also going to feel that.
In the adductors as well.
Back flat.
And then you want to feel a stretch in your glutes and your hamstrings.
Yeah. You can have a slight bend in the knees. Try to keep them as straight as possible. So instead of thinking about going forward first, think about pushing your hips back.
Oh.
That posterior chain. Holy smokes.
On to the next. All right, we're doing single leg hamstring curls. So we actually did a lot of hamstrings today. I. I was thinking in terms of, like, okay, we're doing heavy squats. Let's balance it out with some hamstring work. As it turns out, we did a lot of hamstrings, and we kind of balanced them out with a few squats, but that's okay. Your legs are really strong muscles and big muscles, and they can handle a nice amount of volume.
I'm jealous. In a good way. Let's go.
Ah, that stung.
We good? All right. I think my hamstrings. Chef's kiss.
I feel good. This is a tough mix of hypertrophy training and powerlifting.
We got one more before caps. We're wrapping this workout out. And I got the leg extension. Surprise. We're going to do the 21. Everyone has done the 21 for bicep curl. Right? We're gonna do the 21 for leg extension, so quads are going to get to work. 21 means that you work in three different ranges. And we're going to start with top first. We're going to do 7 reps top, 7 reps on the bottom, and then full range of motions. Motion 7. So.
Yep, all the way down. Get a nice stretch.
Good.
Yes.
Nice.
Yeah. I feel like there's a flame in my leg. Like a flame. That's good.
Yes.
All the way.
Yes. I'm good.
I'm good.
That was good.
Oh, my God.
Yeah, Calves, please.
I'm good.
All right, calves.
I think we're gonna do the calf raise machine.
I would say lighter weight. Focus on going through the full range of motion. And I also paused the top for a second, and then I try to get a full stretch and hold that at the bottom as well.
Yeah, totally. Goals.
You can definitely tell you do not skip calves.
So we have amazing. Yeah, amazing gaps.
It is burning, though.
I'm not going to be able to walk tomorrow. That is unfortunate.
And that is a wrap.
All right, you guys want to grab.
A post workout take? Yes, please.
I'm gonna go with chocolate mocha. I actually haven't tried this one plain yet, so today's gonna be the first time trying it plain. Usually I mix it with either strawberry or peanut butter, and it's like chef's kiss between, like, peanut butter and chocolate. Like Reese's. Reese's. Reese's for sure. Right?
The salted peanut butter. It's actually my favorite protein flavor of all times.
I'm diabetic, so, like, if I don't replenish the glucose after, there's a pretty high chance I'm gonna drop low. But also, when you work out, you're using the glycogen that's stored in your cells, so you kind of want to replenish that right after your workout. Hey, Zigna chin. It also tastes really good. I'm not even gonna lie.
Thank you so much for joining us during this workout. And I gotta say thank you to the girls, because it's really fun to work out very strong females. So kudos to you. It was really fun.
Yeah. Thank you guys for pushing me out of my comfort zone.
Likewise.
Yeah, that was. It was different. It was great, though.
But with that being said, you guys make sure to like this video and subscribe to the channel. And also, as we said, try out the workout and comment down below what you thought about it.
