Y’a que le taff qui paie.🙏🏽
Petit journée de repos pour moi aujourd’hui, pour permettre au crops de se reposer, recharger les batteries et revenir encore plus deter.😎
J’essaie de prendre la journée de demain pour vous filmer le training et une bonne petite vidéo.🦍
Bonne soirée la famille, merci pour le soutien.🙏🏽
SAMPLE LEG DAY 😈😈(Save this and try it once a week for 4-12 weeks)
1️⃣Squats: 3 sets of 6-8, Knees aligned with toes, CORE BRACED, ditch the basketball shoes (wear flat soles, Olympic shoes, or go barefoot) and press with your ENTIRE foot. Knees going over toes is OKAY (google Olympic lifting) Do not sacrifice depth or form for more weight
2️⃣Stiff Leg Deadlift: 3 sets of 6-8 // Do Dead stop reset reps. Keep back neutral. Load the hamstrings, pull the slack out, and brace core prior to initiating each rep. Elevate the weights (for now) if you lack mobility, elevate your feet and/or widen grip to increase the difficult and Range of Motion.
3️⃣Leg Extensions: 3 sets of 10-12 // try them LIKE THIS with a slow tempo and a pause/emphasis in the contracted position
4️⃣Lying Leg Curls: 3 sets of 8-10 or 10-12 - here I’m emphasizing the fully contracted position with hip extension
5️⃣Hip Adductors: 3 sets of 12-15 // pause at the end ranges, slow negative, (
6️⃣Hip Abductors: 3 sets of 15 // Pause at end ranges, slow negative, keep core braced/active
7️⃣Standing Calf: 3-8 sets of 8-10, your calves don’t “not grow”, you just don’t hit them like this, don’t incorporate *PROGRESS* of weight, and don’t work up to high volumes (try up to even ~26-28 sets in a week, not all weeks, work your way up over weeks and then reset/deload)
8️⃣Hanging Leg Raise: 3 sets of 10, focus on spinal flexion, tucking the hips towards your collar.
If you like this workout and want to stick with it, save it, hit it at least once a week, improve form over time, focus on Double Progression (google it), and/or periodize the volume, Reps in Reserve, and/or load.
Week 1: 3 sets per exercise (and leave ~3 reps in the tank on all sets), Week 2: 4 sets per exercise (and leave 2 reps in the tank on all sets) (possibly go 5-10 lbs heavier than week 1 on all exercises)
Week 3: 5 sets per exercise (and train closer to failure on all sets (1 rep in tank))(possibly go 5-10lbs heavier than week 2 on all exercises)
Week 4: start over or deload
(JUST A CRUDE EXAMPLE) ⠀
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