Plan a Goal,
Set a Goal,
Reach a Goal and Crush it!
Today's session was very goal oriented. The goal today was to perform a set number of reps (💯) and perform as little sets as possible for each exercise.
First find a weight you can lift 15 reps with. Do AMRAP possible, for example 20 reps. Thats means you have 80 reps left. Set your stopwatch for 80 secs and then go again. How many reps you do sets how long you rest for. This means your rest will get shorter by the set.
This was challenging but rewarding session.
💯 X Squats * 5 sets
💯 X Deadlifts * 8 sets
💯 X Leg Press * 4 sets
💯 X Hip Ext * 5 sets
Set the timer for 20 mins
10kg Weighted Vest
10 X Step Ups / Leg
Lunge the length of the gym *30m
10 X Step Ups / Leg at the other end of the gym.
Lunge back to the other end.
AMRAP in 20 mins.
That was my goal today,
what was yours?
CHANGE YOUR QUAD STRETCH 🙅🏻♂️
If your not currently feeling a good stretch in your quad muscles, it’s probably because your doing it wrong! Most people stretch their quads standing up, slight forward lean of their trunk, knee slightly forward and barely feel a pull in their quads. This isn’t functional, and doesn’t even target the full quad muscle. The reason is due to the anatomy and insertion of the muscles 💪🏻
Get on your nerd glasses because we are going to a little deeper here 🤓
The quad is 4 total muscles that make up the quadriceps and they all insert into the quadriceps tendon on top of the knee cap. But the origin of the muscles is wayyy up at the top of the leg on the femur and hip. In fact, one of the four muscles (rectus femoris) which is tight fairly often, inserts on your ASIS (bony bump on the front of your hip). This means that the position of your hips will change the intensity of your stretch 🤯
Look back at the video, if you notice the second and correct version of the stretch I rock my hips backwards by engaging my core muscles. This lifts the front of the pelvis (ASIS) and pulls/stretches the quad. Also, my trunk is upright and knee remains in line with my torso. This will also lengthen the quad muscles and improve your stretch👌🏻
So if your looking to advance your hip and knee mobility to improve things like running and jumping this is a great place to start 🏃💨
Drop a 🏋🏾♂️ emoji in the comments if your going to try this Leg Sculpting workout?
Machine Squats: 4 sets ✖️12 reps.
Reserve Squats Shrug Machine:
5 sets ✖️ 12 reps.
Leg Press Machine: 5 sets ✖️ 12 reps
(By the 5th set you should feel like I did lol).
Weighted walking lunges kickbacks:
4 sets ✖️ 10 steps forward and back
(This is a burnout, by the 4th set you will have to push yourself)
Make sure to take 45 sec rest in between sets💪🏾
Tag someone that may need this leg workout, enjoy💪🏾🏋🏾♂️