The Three Day Body - Phase One - Week Seven: Legs
Since you don’t have a trainer with you pushing you, you need to be inside your head pushing yourself. Block everything else out and make the most of your workout. Watch and study all the videos so you know exactly how to do them when you get to the gym, and when you get there, be in the zone.
You won’t get stronger if you don’t give it 100%, so dig deep and be mentally strong in order to be physically strong. Relying on the motivation from someone else will only leave you unmotivated and disappointed. So to be truly motivated, look deep within YOURSELF.
What are your dreams? Your goals? Write them down and hold yourself to them because the only thing keeping you from getting there is yourself. Let what you really want be your motivation.
Tackle leg day with your own motivation in mind. Don't wait for motivation to come to you, but instead create the motivation in your own mind. Don't just look for motivation, but BE motivation.
Smith Machine Lunges: Warm up a set or two with the smith machine doing lunges then 3 sets of 15 on each side. Keep core upright, knees, hips, and toes aligned. Your bum is gonna burn. Be sure your front foot is far enough in front, that when you lower the bar, your knee doesn’t come over your toe. They need to be in the same direction, but the toe needs to be further out. Take a step back with other leg, making sure as you lower down, your kneecap seems to have a magnet to go directly down in a straight line. Keep knee directly under hip. As you lower down, engage and squeeze glutes and drive up. Only rest 30-60 seconds before next set.
Lying Leg Curl. Warm up 2 sets before adding weight. When you start feeling the blood moving, add a good deal of weight for 10, then more weight for 8, then more weight for 6. Drop the weight a little and do 15. Watch your breathing, and be controlled with your movements. Squeeze for a second at the top and slowly lower.
Leg Press- You’re gonna be warmed up after the first two exercises, but still do 2 warm up sets to hit everything in your hips before adding weight. Keep knees out, don’t let them cave in. 3 x 10 drive up through heels
Plie Squat. I don’t like how the guy in the video leans forward. Keep back straight, butt out, shoulders back, and lower straight down like there is an imaginary line through your body. Keep knees and toes out in same direction and squeeze your glutes on the way up. Do 20, and increase the weight each set if you can, but be safe. Superset with no rest on the bosu ball step ups 10-15 on each side. Rest for 30-60 seconds then repeat for a total of 4 rounds. Really squeeze your gluten on these. I love ’em!
Calf Raises: 3 sets of 20 with a dumbbell.
Spend some time stretching your quads, hamstrings, glutes, calves, and hip flexors. Grab a foam roller to hit your legs and butt.