Moves from my light leg day.
I used more weight than pictured in the video, but still went lighter than usual since I was feeling a bit under the weather. I'm always tempted to go heavier, especially when other people are around. But it's important not to let your ego put you at risk for injury, or in my case- make me sicker. After a solid mini-band warm-up and a tasty post workout meal, this workout left me feeling worked but energized.
Quick, High-Intensity Leg Routine!
I've been focusing a lot on regular multi-planar work in my lower body routines. Doing exercises in different movement planes and at various angles is essential to optimally training your muscles- preparing them for your sports or activities of daily life. In this routine, I neglected the transverse plane, but trained in the sagittal and frontal planes (moving side squats). I'll break down this concept more and provide a fully multi-planar workout soon!
Song: Phero Hill - Don't Change
Some staple leg moves with Shemlah.
Warmed up with a duck walk series. Repeated each set 3 times. Choose your reps and weight based on your individual goals (Ask me for details). Finished off with 5- 30 second sprints (No more than 30 seconds rest between each sprint. Beginners can sprint for shorter and rest longer).
If I'm ever feeling even the slightest bit under the weather like I was this day, a moderate workout and some echinacea tea are my go-to remedies.
Note: I say "moderate" and "oncoming" sickness, because vigorous exercise when your immune system is already compromised can make you even sicker.
After warming up with Sprints and Duck Walks, I started this lower body circuit by superset-ting Squats and Single Arm Deadlifts, before going into a Single Leg Glute Bridges, Stationary Lunges, and Weighted Squat Jumps.
You're never too young to learn good form. Plus what better way to bond and mentor my young one then under some barbells? ... Okay we usually bake together- but balance is key.
I taught her two of my core leg day moves: squats and deadlifts.
TIP: We used dumbbells and plates in place of kettlebells- both great alternatives if your gym doesn't provide access to actual kettlebells. Just keep in mind that when using a larger plate, it could be easier to lose control of the plate seeing as the weight is pulling farther away from your body. Make sure you have used at least the same amount of weight in a kettlebell before substituting with a plate. Also ensure that you have an extremely secure grip if you are substituting with a dumbbell, seeing as they were not designed to be swung.
Song: Chill Bill by Rob $tone ft. J.Davis & Spooks
