The Three Day Body - Phase One - Week Eight: Legs
Today is a great day to workout. We all have stuff going on. Life happens, things get crazy, we get overwhelmed, but it’s important to not let your health slip in the process. Sadly when things get too stressful, we take less care of ourselves that begin a dangerous spiral downward. We should respond totally on the opposite, right? Even more-so we need to guard our workout times, our devotion or meditation time, our massage or chiropractic appointments. Just because you get busy (and we all do), doesn’t mean you need to cut your health short.
Make a commitment to at least stick to your three days. Do it for YOU. Do it for your mental clarity, sanity, therapy, whatever you want to call it. It’s YOU time.
Going heavy today on legs. Only 5 exercises but it doesn’t mean its easy. Warm up with at least 2-3 sets on the squat to be sure your joints are really loosened up and warmed up before you start getting more weight on there. Even in the warm ups, engage glutes, quads, hamstrings, while driving up through your heels.
Barbell Squat: **Count to 3 on your descent, then drive up like a pistol but without locking out your knees. As you add weight and ready to start count working sets where its hard to get 10 with. Do 10 with that weight as described above with 3 second descent, drive up hard through heels, and then rest. Add more weight and do 8. Rest. Add more weight and do 6. Keep core tight since you are doing more weight this time, we don’t want injury. You are strengthening your core while strengthening your legs and glutes. After your 6 and rest…. take off some weight to 15 more. Seriously important to have everything warmed up in those warm up sets using absolutely perfect form. Stretch well!! 10, 8, 6, 15
Leg press: be shoulder width apart, toes and knees in same direction. Don’t let those knees buckle but keep them strong. Do however many warm up sets you need to do in sets of 10, until its hard to get 10. Then do 3 working sets of 10. Rest as you need! Make sure you bring the weight low enough you have to engage your hips to squeeze up and drive up through your heels without locking out. 3 second lower then drive up hard each time.
Leg Extension: 3 sets of 12. Really squeeze your quads hard at the top and count 2-3 seconds on the way down. Get as much as you can out of these workouts to feel your best ok?
Lying Leg Curl: 3 sets of 12. Make sure the weight is challenging for you. If too easy, simply add a little more. After you finish your last set of 12, do partials at the top until you can’t do anymore. This really gets more blood pumping in those hamstrings, and your next exercise is going to stretch them out. 3 x 12 plus partials til failure.
Dumbbell Deadlifts: 3 x 8 When you get to those dumbbell deadlifts, keep your legs straight but knees not locked out, just a tiny bend. Lower dumbbells closely down your shins with legs straight, weight all on heels, and literally push your hips back to feel the stretch in your hamstrings and glutes. After pushing your hips back and you feel that stretch, then right there squeeze your glutes to bring the dumbbells back up. You are only doing 8 so go a littler heavier if you can, but strict on form to not hurt your back. Never round your back, but keep pushing your hips back. Bend at the hips, you can totally do this! Are you feeling the stretch?
Congrats! You have finished Week 8 for legs! Isn’t it amazing how great a workout can be with only 5 exercises? You have the tools to get to where you want to be, it’s just a matter of using them to the best as you can! Each week keep getting stronger and using perfect form. And the better your nutrition, you can fuel your workouts. If you are feeling depleted and no energy, you probably need more food.