Workout 51 - Legs

Mindset:
Today my gluts and nerves weren’t hurt, but the stiffness went into my lower back and I decided to keep the barbell of my back. I just knew I had to train legs regardless of how I feel I need to push through the pain ,because the pain don’t go away if you do nothing. You have to stretch and train around the stiffness or soreness to recover and become better and stronger. Every day you should fight to improve yourself…  

Walking Lunge:
The walking lunge is one of the best exercises you can do with your own body weight putting a bit more resistance on one leg at a time building strength and endurance and it feels like you’re making progression with each step. I normally use it as a warm up or if I feel really weak on the day then I start with this exercise with no weights until I get stronger to do the barbell or the free weights.

Static Side Lunge:
I focused on the static side lunge to train  a bit more on my inner thighs (adductor muscles) to work in different angles and to keep my movements more balanced.

Reverse Lunge:
When lunging backwards you have better control over your hamstrings, quadriceps and glut muscles compared to stepping forwards when doing the conventional lunge. It is also a good exercise for beginners or if you’re an athlete and doing rehab.

Step Up & Jump:
I have seen people do box jumps and then step down from it. The down phase or eccentric contraction is where your muscles lengthens under a heavy load and it is where you build most of your strength not the up phase. It is actually the reverse of this that will make you stronger considering that you are already fit. The down phase of any jump is where you get the most impact not when you step up or down. Remember you go twice as hard down with gravity than you would do in all your effort to jump as high as you possibly can. The trick to this is to brace your hamstrings and core to resist on the way down it’s about the same feeling you get when you arm wrestle to someone that is over powering you, but you don’t give up until you fail. Some people will complain it is bad for your knees, but it actually strengthen your legs twice as much when doing this technique right. Of course this method is not for everyone…  It takes time to develop strength and to become more agile. If you decide to do the down phase make sure you start with a small step first and work your way up.

Bulgarian Squat:
The Bulgarian Squat always works at the end of your workout to fatigue your leg muscles further and helps with your balance and coordination. Try doing this after you finished your entire leg workout.

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