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👣 Leg day. 👣 – TotalBodyLab

👣 Leg day. 👣

bikini posing exercise programming leg day legs lower body training for women

Beware when you hear:

🤨 I run + walk a lot that counts as leg day.👟👟
🤨 Let me just do 1000 lunges/steps!
🤨 I just want a nice butt & don't care about the rest...
🤨 I'm doing bodyweight high intensity training until I sweat!

bikini peak week pack pose

⚠️⚠️⚠️ Bad News ⚠️⚠️⚠️

A well-structured leg day is a lot more than just moving your lower body extremities until you break a sweat.💦

➡️ First, focus on larger muscle groups, like glutes and lower back, quadriceps and hamstrings.
➡️ Then fatigue the smaller muscles groups in isolated exercises. It's ok to break lower body muscles into two groups and hit them on different days if you train 4+ days a week... however if you're a newbie, or lift 2-3 days a week, gotta address all leg muscles 😊
➡️ For example, start with a complex, heavy-lift, such as variations of squat, deadlift, or Olympic lifting 🏋️‍♀️ (ONLY if you have mastered the ones above and are powerful and flexible enough). Those are very energy-consuming, build strength and power fast and have an amazing effect on your metabolism.
➡️ Move on to cables, resistance bands and machine exercises to wrap up.
➡️ Do not forget to WARM UP your WHOLE BODY dynamically and do joint gymnastics!!! 10 min of running is NOT a holistic warm up for these purposes.
➡️ Roll out and stretch after the workout.

Of course, there is a lot more that goes into it, but let's save that for the upcoming posts 😉 If you have questions about the exercises above and #warmup routines, comment below.

#legs #hamsterings #glutes #strongback #ledgay #buttday#liftlikeagirl #vegan #plantbuilt #bodybuilding #gymrat #veganbodybuilding #veganathlete #figure #bikiniworkout #workout #plantstrong #squat #jackedonthebeanstalk #teamjackedonthebeanstalk

p.s. I love how unenthused Hera (bottom left corner) is with my posing practice 🤣 


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