THE CREATORS OF THE THREE-DAY BODY PROGRAM

The Three Day Body - Phase One - Week Three: Legs

Don’t mind me as I share my inner thoughts and prayers as I approach workouts.  I really want to be a good steward of my body; but not just of my body, but of my mind and spirit, also.  Hope these teeny tiny prayers help you as they help me!

Prayer before we begin today:  Lord when I am weak, YOU are strong. When I am strong, it’s because of YOUR strength! So Lord, I pray for your strength, your endurance to flow through me physically, through every rep and every set… just as your love and grace flow through every human connection today! Just as you empower me, help me to empower others!

Deadlifts: Start light to warm up. Form must be perfect to protect back. Start light to also focus on feeling the stretch in your hamstrings. Bend at your hips and not your back, and feel that stretch in your hamstrings, when you get to the bottom, squeeze your glutes as you come back up. I really like this one. I have to be really intentional about squeezing my glutes all the way. It’s easy to just ‘go through the motion’ without thinking about what you are doing, but really dial in to use perfect form. Remember: Stretch hamstrings, squeeze glutes. 3 x 10

Lying Leg Curl:  Your hamstrings are going to be feeling good! Now go to the lying leg curl machine. Do a set or two to be warmed up. I personally do 2-3 warm up sets, but my biggest concern is your knees. Start off light, then pyramid up in weight for each set. 12,10,8, For the 4th set, use the same weight you did for the first 12 and do 12 more. Squeeze hard!

Goblet Squat:   Chest out, back arched, knees go out, weight in heels as in video. At the bottom, really squeeze your glutes and drive up through your heels keeping your chest out.  If hurts knees, do plies instead. 3 x 20

Leg Press: 3 x 10.  Load up to a challenging weight for 10, then do a total of 3 sets. Slow and controlled.  Have feet about shoulder width apart, knees and toes in the same direction.  As you lower down slowly and hit the bottom, drive up hard pushing through your heels.

Leg extension:  3 x 15.  Keep the weight and movement controlled. Don’t fly through these but make each one count. Squeeze hard. Put your hands on your quads to feel and visualize the muscle working and engage with it. Keep medium weight, not too heavy, but when you get the weight to the top, squeeze your quads for 3 seconds, then lower down for 3 seconds, then back up and squeeze hard for 3 seconds.

Calf Raises:  Do these on the leg press, on a step, or a machine.  3 x 20

 

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