I recently posted my leg strengthening routine on my story and I surprisingly had over a dozen requests to share the details so I figured I'd get a bit descriptive on my current regimen.
1. I do 3-5 minutes of hip CARs and then movement prep working mostly from a squat position, making sure I stimulate the entire lower body including lots of emphasis on the LPHC (to adequately prep for heavy squats/deads). 2. I will squat the bar for 12-15 reps just enough to get the blood flowing and to warm up tendons and muscles for a heavier load 3. 1 set of Squats for 5 rep cadence (5 seconds down, 5 seconds up). 8-12 total reps for 80-120 seconds of total time under tension. 4. 1 set of Deadlifts for 5 rep cadence (5 seconds down, 5 seconds up). 8-12 total reps for 80-120 seconds of total time under tension. (Side note- The slow rep cadence accomplishes many things, most importantly for me- significantly minimizes any injury considering the slow pace and secondly really maximizes strength. And yes you read that right 1 set to failure) 5. 3 sets of step up lunges at 12 reps each leg to really engage unilateral work because it has a high carryover into daily functions and athletic performance. 6. I made this T-bar which is essentially a kettle bell that you can adjust the weight. I do 75 reps of 75# for a little bit of HST to finish my leg day. 7. A recent trick I found is that doing 3-5 minutes of jump rope significantly delays DOMS (muscle soreness) so I added that in recently as well.
If I ever doubt how strong I am, I just need to remind myself that I last November, survived 12 weeks of strict competition prep with no donuts😌 If I did it back then, I can definitely make it through this year with a smile! Here’s to never forgetting how strong we are! ;)
We are so thankful for each and every one of you – not just today, but everyday. Thank you for being a part of our family. We love & appreciate you all! Have an amazing day with your friends & family! Happy #Thanksgiving ❤
Happy Thanksgiving! We have so many things to be thankful for! May we have a attitude of gratitude as we thank the Lord for the many blessings in our lives! 1 Chronicles 16:34 Oh, give thanks to the LORD, for He is good! For His mercy endures forever. I Love You Guys:)
Happy Thanksgiving!! Did you get your workout in today? All I had was a 20lb dumbbell but I made it work! 11 exercises, 4 rounds 10, 12, 15, 20 reps. DM or email me and I’ll send you the workout!! Have a great day!! #thankgiving2017🍂🍁🍗#highreps#garageworkout
I think we have all fallen into the habit one time or another of using the holidays as a reminder to maybe practice gratitude or celebrate the loved ones in our lives, and then fall back into our old routines once the holidays are over. I challenge you to use this Thanksgiving as a springboard to start a new ritual being mindful of the special people in your life. Try this mantra “Thank you for all of the loving, supporting relationships in my life.” I hope you have a beautiful Thanksgiving. What is your new ritual that you will be starting? Comment below 👇. Have a beautiful day.