Leg Day W1

AH yeah! In addition to some deep stuff, I wanted to also share my love for working out. In addition to training for a marathon ( training schedule coming up soon)! am also convinced that the strength of core, legs, arms, and balance are key to success for being healthy and strong.

Glute/ Quad Strengthening

Circuit A:Glute Strengthening

Equipment: Kettle Bell, TRX, Mini Band (optional), Large Band ( optional)

Perform: Each exercise is performed in order And repeat 3 rounds.

1. Sumo Squats ( until fatigue aka can't do another one)

Directions: This is similar to a regular squat, but feet are wider than shoulder width and feet are pointed slightly outward. Make sure back is straight and core is strong at all times.

2. Squats with Holds ( 1-10/10-1)

Directions: Each squat will be held at the lowered position. Start off with 1 second and hold up to 10 seconds. Then hold it for 10 seconds again and work the isometric holds until 1 second.

May want a timer for this one, but you are going to do a regular squat, ensuring knees are in line with the hips, I wear a mini band. The mini band also causes a greater burn in the glutes ( or butt)

3. Stationary Lunges (X20 per leg)

Directions: Start in a staggered stance, keeping one foot in front of the other and lunge it out. I usually hold 30lb weights ( please vary to level) in each hand and have a band that pulls my leg toward midline. The purpose is to help cause my knee to push out against the band so it causes the glute muscles to fire. If that's too complicated, it's fine. Just lunge.

4. Single leg squats with TRX ( X15 per leg)

Directions: Hold TRX to help with balance. Stand on one leg and then sit back into the heel and hold for 2 seconds in lowered position, then push up through the heel ( using the glutes)

Circuit B: Quad Strengthening

Equipment: Upright Leg Press, Leg Extension Machine

Perform: Perform each exercise and repeat 3 times or until fatigue

( 1A, 2A, 1B, 2B)

1. Single Leg Press 1A/1B (X15 per leg)

Directions: 1A: Place one foot onto machine and straighten leg. Slowly lower yourself until the machine completely comes back down. Then straighten the leg again. ( The pause is going to require more energy to push off and would perform at lower weight). Perform Leg extension machine.

1B: Same set up as 1A, but this time, slowly lower leg but do not let machine lower to the very bottom. Keep tension at all times, should help isolate quad strength versus glutes in 1A.

2. Single Leg Extension Machine 2A/2B ( 15-20x per leg)

Directions: 2A: With one leg, extend leg. Use weight that you can do 20 reps on without pausing, should be challenging but comfortable without pain in knee.

2B: Similar to 2A, use one leg only. But may want to lower weight and perform 15 with a 5 second hold at the top. This will cause the quad to fire.

That's it! Let me know how it goes :) Hope you are sore and get a good workout in.