Thursday, January 30, 2014

Leg Day Fun: Routine and Technique

DigitalCurls

In this video, I'm performing various exercises that target the glutes, hamstrings, quadriceps, and calves. Video and details inside. 


Music performed by Kanye West "Paranoid" (feat. Mr. Hudson)


Note** DB will stand for dumbbell below

Top left video, I'm performing alternating reverse lunge with a dumbbell torso rotation
1. Standing with your feet together, hold one dumbbell with both hands in front of your thighs.
2. While stepping back with your right leg into a reverse lunge and keeping your back heel off the ground, raise your arms holding the DB straight in front of you; as you step back, lower your body by bending your knees.
3. Holding that position, keep your abs tight as you rotate your torso and the DB to the right, toward your foot
4. Rotate your torso and DB back to the front and bring your right leg back together with the left
5. Repeat the entire exercise with the left leg.
6. Stay balanced and up right with strong posture.

Top middle video, I'm performing straddle jumps 
1. Standing straddling a bench, bend your knees and place your hands comfortably at the front of the bench.
2. Drop your hips, jump off the ground, and bring your feet onto the bench while keeping your hands on the bench.
3. Keeping your hands on the bench, jump up and place your feet back onto the ground and return to the starting position.

Top far right video, I'm performing closed leg squats using a barbell
1. Stand with your feet and legs close together with barbell resting on your upper back.
2. Lower into a squat, push through heels to return back to the starting position.

In the video's on the bottom row: I'm performing a squat with alternating forward kicks
1. Stand with your feet about shoulder width apart.
2. Move into a squat by pressing your hips back and bending your knees.
3. As you lift yourself back up, kick one leg as high as you can in front of you.
4. Bring the leg back down and immediately go back into your squat.
5. Press back up through your heels and repeat the kick with the opposite leg.
6. Keep your upper body in control and stay tall.
7. Keep your momentum going and move quickly.

(Source)

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