Legs, Quads, Hamstrings, Abdominals, etc.
A.K.A. Big Muscles, Quads, Hamstrings, Glutes, Calves
A.K.A. The Workout you want to skip, but don't
The Importance of Leg Day
Leg day is essential for developing lower body strength, stability, and overall athleticism. It targets major muscle groups, including the quadriceps, hamstrings, glutes, and calves, through exercises like squats, lunges, and deadlifts. A strong lower body not only enhances performance in various sports but also supports daily movements and improves posture. Additionally, leg workouts can boost metabolism due to the large muscle groups involved, leading to better fat loss. Embracing leg day ensures a balanced physique and lays a strong foundation for overall fitness.
The Importance of Abs Day
Abs day focuses on strengthening the core muscles, which play a vital role in stability, balance, and overall strength. Engaging in exercises like planks, crunches, and leg raises targets the rectus abdominis, obliques, and transverse abdominis, contributing to a well-defined midsection. A strong core not only enhances athletic performance but also supports proper posture and reduces the risk of injury in other workouts. Incorporating abs day into your routine helps improve functional movement, making everyday tasks easier and more efficient. So, don’t overlook abs day—it’s key to a strong and stable body!
- The best thing I can advise anyone to do first on leg day is to go straight to a squat rack or start repping out air squats after performing your dynamic stretches also known as active stretching of course or running/ stairs.
- Squats: Best workout for everything leg. Recommend a pyramid rep to set ratio. 8 rep x 6 rep x 4 rep x 2 rep
Variations: If you have a bad back or sore back, I would recommend a seated press machine or air squats. There is a way to prevent injury when doing heavy weight so make sure you know what that is or ask a personal trainer to watch your form.
- Dead Lift: Another great Compound workout for strength in your hamstring. 8 rep x 6 rep x 4 rep x 4 rep
Variations: Dumbbell, barbell, or variation in your grips, posture, and stance. There is a way to prevent injury when doing heavy weight so make sure you know what that is or ask a personal trainer to watch your form.
- Leg Curls: Best workout for Hamstring isolation.
- Leg Extensions: Best for Quadriceps isolation and a rest pause and controlled is how I do it every time. Be cautious of hurting your knees with over extension.
-Lunges: Great for burnout and actual movement exercise. I love hold dumbbells while performing.
- Abdominal & Calve Exercises: Great for burnout.
If you need help with anything email me at prayandaustin@gmail.com or support us at DexsterX.com
