It´s time to get serious and write a few lines again, lol :D. We have a new month coming our way, so what would not be a better way to start it off then with a good workout?:)
So this time I thought of sharing a spicy set for the lower body, the part that carries us around daily. We need the muscles to stay strong and healthy as the years go by.
I did this workout yesterday and can promise you that I can feel a healthy soreness in my legs today ;).
Before you start this workout, remember to warm up. The warm up can include some dynamic movements like squat jumps, high knee run and butt kicks for example. To improve the mobility in your lower body you can also add movements like leg swings, hip openers and hip rotations. Remember not to do long stretches before a workout like this, just because it prevent the muscles to work effective.
In this workout I wanted to concentrate on the quads, glutes, adductors and hamstrings.
Start out by counting 45% off your 1RM, back squat. Do 10 reps with that weight and add 10 more pounds after every round. On the way back you will take 10 pounds off after every set.
Between every set of back squats do 5 reps of wide leg squats and 5 reps of stiff leg deadlifts. Choose a proper weight.
10-9-8-7-6-5-4-3-2-1 Back Squat
5 x Wide leg Squat (70lbs)
5 x Stiff leg Deadlift (70lbs)
1-2-3-4-5-6-7-8-9-10 Back Squat
5 x Wide leg Squat (70lbs)
5 x Stiff leg Deadlift (70lbs)
While doing a squat we need to have a balanced strength in the quads, glutes, adductors, hamstrings and hip flexors.
The gluteus maximus is a primary mover in our squat. If your glutes are weak or not feeling like they´re on fire as you squat down, they will push your upper body forwards. As you begin to push back upwards, you will place load on the lower back instead of driving hip extension through your glutes. If your squat starts to look more like a good morning, then weak glutes can be a good reason why.
The hip flexors act as a hinge through the squat. They pull you from an open hip to bent at the hip. A tight hip flexor will shorten in length.
Also when you go down in a squat and everything feels good, you hit depth, and then when you begin to go back up your knees buckle inwards. An advanced factor to weak adductors can be not going down low enough in a squat. If you suddenly start to squat deeper, but find your knees buckling, then your adductors are likely to blame.
Wide leg squat: have your chest high, bend your knees and squat down low enough to feel pressure in your adductors. Engage your adductors to push back up.
Stiff leg deadlift: slightly bend your knees, have your chest high and lean forward. Let the upper body fall down enough to feel pressure in your hamstrings. Engage the hamstrings to stand back up.
Here was a little treat for you :). Hope you will have fun with it and please let me know how it went. I want to hear all about it, feedback etc. Good luck!
Happy Monday everyone!:)
-Hanna-
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