| LEGEND LEGS |
When training legs its important to focus on big compound movements. So squatting and lunging are your two main aspects that you must look to incorporate into the routine! The reason for this is because of the wide range of movement your able to do with your own weight, this allows all planes of movement as well as not applying serious strain on the lower lumbar spine.When training legs most people think squat rack, TRUE, but there's always a time and place.Balancing the different training methods out is key to your personal gains.
I'm a FUNCTIONAL trainer so body weight as well as the good old kettle bell are what i generally aim for from the equipment side of things.
Yesterday i trained with one of my clients Adrian T. My shoulder/ rota-tor cuff has been giving me trouble so i decided to throw a few ideas together and i ended up with this for a leg routine (Tues 15th).
Warm up: 500m row with 20 sec intervals X4
100 skips followed buy 40 deep body weight squats X3
Routine: 10 x 60kg squats super setted with 10 high box jumps X2
10 x 70kg squats super setted with 10 high box jumps X2
10 x 80kg squats super setted with 10 high box jumps X2
20 second isometric 15kg squat -20 squats-48kg KB dead lifts-20 squats-Stick sit ups X2
30 second isometric 15kg squat -20 jump squats-48kg KB dead lifts-20 jump squats-stick sit ups X2
Cool down: optional- 10 min cycle or row.
(total time duration 1 hour)
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