FULL LEG DAY
Summer can be a very chaotic time of the year, so I wanted to inspire you with a quick workout to try next time you can get a session in!
Remember that fitness and health is a lifelong commitment. That means there’s going to be times where you’re not as consistent as other points in your journey…and that’s OK! As long as you remain stronger than the strongest doubt that you have, and you continue to show up when you’re able to, that’s all that matters.
Here is a quick and efficient full leg day workout:
- 3x6-8 Bulgarian split squats
- 4×10-12 heal raised goblet squats
- 4×8-10 RDL’s
- 4x10-12 leg extensions
- 3x10-12 standing calf raises
Quality over quantity is what matters most. You don’t need to have a two hour workout full of tons of exercises for it to be efficient. Focus on one rep at a time and engaging the muscles you’re supposed to be engaging during each part of the movement. It’s more mental than physical!
Hey everyone! You know how important leg day is, but sometimes life just gets in the way, right? It's easy to feel overwhelmed, especially when you're looking for new routines. That's why I wanted to dive deeper into why this quick and efficient full leg day workout is a game-changer and how you can get the most out of each movement. Remember, the goal isn't just to move weight, but to truly feel those muscles working! Let's break down some of these fantastic exercises. First up, Bulgarian split squats. These are incredible for unilateral strength, meaning working one leg at a time, which helps correct imbalances and improves stability. When you're doing them, focus on keeping your front foot flat and your torso upright. Drive through your front heel, imagining lifting your body straight up. It's tough, but the burn is so worth it for stronger glutes and quads! Then we have heel-raised goblet squats. Elevating your heels slightly, perhaps with a small weight plate like I often do, allows for a deeper squat and puts more emphasis on your quads. Hold the dumbbell close to your chest, keep your chest up, and aim to get your hips below parallel. This variation can be a lifesaver if you struggle with ankle mobility in regular squats. Now, for those hammies and glutes, RDLs (Romanian Deadlifts) are a must. The key here is the hip hinge! Imagine pushing your hips back towards the wall behind you, keeping a slight bend in your knees, and maintaining a straight back. The barbell should stay close to your legs as you lower it until you feel a good stretch in your hamstrings. It’s not about how low you go, but how much stretch you feel. Quality form prevents injury and maximizes muscle engagement. To really isolate and finish off those quads, leg extensions are perfect. Sit comfortably, adjust the pad so it rests on your shins just above your ankles, and focus on squeezing your quads at the top of the movement. Control the eccentric (lowering) part of the movement too – don't just let the weight drop. And finally, for those often-neglected calves, standing calf raises are simple yet effective. Whether you're on a machine or just using a step, go for a full range of motion: deep stretch at the bottom, and a strong squeeze on your tiptoes at the top. Don't forget the importance of a good warm-up before you jump into these. A few minutes of dynamic stretching and some light cardio can get your blood flowing and prepare your muscles. And after your session, a quick cool-down with static stretches can aid recovery. It's all about listening to your body and making sustainable choices. Consistency truly is the secret sauce for seeing progress, even if it's just a quick session like this. Keep showing up, and you'll be amazed at what you can achieve!
