HOW TO BUILD THE PERFECT 12-MINUTE LOWER BODY WORKOUT!
Here's how to simplify your #LegDays and maximize every minute of your training. I recommend a 12-exercise circuit training format using a 45 seconds on, 15 seconds off work to rest ratio. This is where shred meets gainz and you'll get a beautiful blend of strength and conditioning work.
Step1️⃣: FOCUS ON 3 KEY MOVEMENT PATTERNS
1. ANKLE-DOMINANT: A movement pattern that primarily targets the muscles of the lower leg. Examples include shin raises, standing calf raises, seated calf raises, and donkey calf raises.
2. HIP-DOMINANT: A movement pattern that primarily targets the glutes and hamstrings (posterior chain) and/or is performed with a more bent-over/forward trunk position. Examples include hip-hinges, hip-thrusts, stepups, swings, glute-ham raises, and leg curls.
3. KNEE-DOMINANT: A movement pattern that primarily targets the quads (anterior chain) and/or is performed with a more upright trunk position. Examples include front-loaded squats, lunges, split squats, squat jumps, leg presses, and leg extensions.
Step2️⃣: FLOW FROM ANKLE TO HIP TO KNEE
Personally, I recommend flowing from ankle to hip to knee for best results. The ankle work mobilizes the ankles which is critical for knee health and overall performance. The hip work activates the glute-ham/posterior chain musculature and pumps blood into the hamstrings which gives your knees more support and stability when squatting/lunging. By the time you get to the knee work, you've got a built-in warmup and your lower body should be firing on all cylinders. --------------
Step3️⃣: CUSTOMIZE YOUR CIRCUIT --------------
Based on your strengths, weaknesses, and your goals, you can completely customize your circuit to your needs. For example, I like to double or triple up on the ankle work since I'm a member of #TeamHighCalves and my lower legs lag behind my thighs. In terms of number of exercises, I recommend selecting 3-4 that you rotate between since 6 or more moves can be tough from an exercise recall standpoint or with the confines of a crowded gym setting. 📚READ MORE BELOW!!👇