Tuesday - Leg Day!

January 3, 2017

Here is Tuesday workout for you! Leg day is one of my favorite workout days! download.jpg

Good Mornings
  1. Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
  2. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
  3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

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Reverse Leg Raises (Off Bench)
1.Lift your legs until the thighs are in line with the torso. Hold this position then reverse the movement back to the starting position. It is important that you squeeze the glutes throughout the movement. You can also use a Swiss ball if there are no benches available, or to simply vary this exercise as the ball will be less stable.


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Side Cable Leg Raises
1.Lift your legs until the thighs are in line with the torso. Hold this position then reverse the movement back to the starting position. It is important that you squeeze the glutes throughout the movement. You can also use a Swiss ball if there are no benches available, or to simply vary this exercise as the ball will be less stable.


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Cable Squats
1. Stand with feet shoulder width or slightly wider on platform between very low and close pulley cables. Squat down with knees slightly beyond foot, hips bent back behind, back straight, knees pointed same direction as feet, and shoulder above feet. Grasp stirrups to each side with arms straight.  2.Keeping chest high and back straight, raise stirrups by extending knees and hips until legs are straight. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down until thighs are just past parallel to floor. Return and repeat. 3ffae76828e5b806d75722bae908d1a1.jpg

Cable Leg Kickback

  1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
  2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
  3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out.Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
  4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
  5. Repeat for the recommended amount of repetitions.
  6. Switch legs and repeat the movement for the other side.


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Thigh Abductor
  1. To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
  2. Slowly press against the machine with your legs to move them away from each other while exhaling.
  3. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
  4. Repeat for the recommended amount of repetitions.

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Side Lunge
  1. Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
  2. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up.
  3. Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.

**I do not own any of these images. Provided via google.com

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