Lower Body Training: Strength + Mobility
At the top of the lower body training hierarchy is the back squat - and with good reason: The back squat builds robust total body tension that translates to a higher vertical jump and sprinting speed. However, I've found that too much emphasis on this purely sagittal plane movement can be deleterious to multi-planar athletes.
Since I train for a variety of sports and activities that impose high demand on my legs (#hiking
), I cycle in and out of back squats to add some calculated variety into my programming. This variety not only helps to build up the stabilizer muscles of the hips and lower legs, but mixes up the routine to avoid burnout or going too heavy, too often.
In the first section of the video, I am performing crossover #stepups
. I like this exercise because it places a large demand on the #quadriceps
, while promoting mobility in the working leg's outer hip. Many athletes are so tight that they require dynamic and weighted movement to open up tight muscle tissue. During this exercise, I focused on my foot musculature gripping into the bench while I tried to keep the working leg's knee bend consistent. This added a tremendous isometric load that translates nicely to outdoor activities.
In the second section of the video, I am performing my favorite leg exercise: the #reverselunge
. Listen up! If you want to build a strong and powerful butt, this is the exercise for you. The high degree of hip extension works the glutes very effectively. The reason I like this exercise so much is because it promotes length in the hip flexors of the non-working leg. Again, this is helpful for the tight athlete. Also, I like how the range of motion does not bring the working leg into full flexion. This is effective for athletes with mobility restrictions in the knee or ankle that still want to lift a heavy load.
I supersetted these exercises: 3x5/s on the stepups, 3x5/s on the reverse lunges. I used two @kettlebellkings #kettlebells
for the stepups and a light 185lbs for the reverse lunges.
Happy Friday Team. You got this!