Inhale, aaaaaannd exhale.
Now that all that crazy Christmas rush and that fluffy few days of transition in between to the new year (don’t lie, i’m sure we were all equally as phased and a little lost as to what to do on December the 27th right?) is over, I’m real glad to finally be able to wake up, not having to meet any deadlines or pressing to be at work, or anywhere really.
…Aaannd, because it is Tuesday, the first leg workout of the year is complete! (being real honest here, my entire lower half aches sourly and probably detests me right about now)
Not entirely sure how the professional bloggers and vloggers do it, but here is a try at documenting what I get up to on booty day, starting with a sweaty Sabrina, a shitty little Samsung S4 camera and trying to avoid weird glances from that guy on the adjacent squat rack as I stand on boxes to try and take photos.
So this workout comprises of 2 super-sets, 2 tri-sets and 2 single powerlifting moves.
YES it sounds like a whole heap, but before you leave me, please hear me out!
I generally only work legs once a week, and I like to keep repetitions low and weight relatively heavy, especially on the powerlifts.
For beginners, I’d recommend this workout with very light weight, or even substituting it with free weights.
I like to do 5 minutes on the stair climb machine, especially for leg day. Focus on stepping up, driving from your heels and squeeezing the deep inner muscles of the glute. Step 2 steps at a time if you can.
After that, I like to do fire hydrants, 10 on each leg.
Get onto your hands and knees, hold your core in, and rotate your leg from the hip,bringing it in towards you and then extending it out onto the side in one smooth motion.
By now your hip flexors, joint and boooty should be nice and warm, ready to get downn and dirtyy.
I like to start with squats. Weighted barbell squats.
Take it in your stride, working with a weight that is appropriate for your fitness levels. (please please PLEASE do not go too heavy without proper form. If you’re a beginner, start with no weights or a very light free weight.)
Do 4 sets of 8-20 reps, starting with a warm-up weight. For me, I like to start with 40 kilos, keeping the core tight, feet firmly planted slightly shy of shoulder width apart.
One GOLDEN rule: Ass to the grass.
And of course, all that usual, knees behind the toes, driving up from the heel as you come up, contracting your gluteus muscles (butt cheeks!) to stabilise your hips. You should feel it in those smaller, deeper booty muscles that we activated before on the stair climber machine as well.
I like to increase my weight as the sets go on to eventually hit 60 kilos on the last set.
If you find the weight is too heavy and it compromises your form, drop the weight gurl, and reset your stance.
Barbell good Mornings (x 8 reps)
Barbell calve raises (till failure)
Do this for 3 sets
After squats, we go straight into superset 1 after 1-2 mins’ rest. Remember not to get distracted and rest too long, take advantage while your legs are still warm and perked up.
I like to do a set of 8 barbell good-mornings paired with calf raises till failure. You know, just cause it’s easy with the barbell already, and I’m lazy.
If you haven’t done a good morning before, its basically holding a weight over your shoulders, standing with your knees straight (not fully locked) and bending over until your body makes a 90 degree angle with your legs, and then activating those hammies and butt (hamstrings and gluteus maximus) muscles to raise your torso back up.
Imagine you are wearing a corsette, keeping your core sucked in VERY tightly, and your back kept dead straight without rounding.
Beginners, I’d recommend not holding any weights to start, and just practice getting your form correct. Bend over, and connect your mind to the hamstrings and glutes as you come up. Feel the stretch. Feel the burn girl.
Now without resting, go straight into weighted calf raises. Raise your heels off the ground, squeezing your calves tightly to stabilise yourself.
Deadlifts. 4 sets normal + 1 sumo set.
Don’t round your back, keep your chest up and bend your knees, making sure they do not go over your toes.
Grip the bar with your two hands, one with a over head grip and the other with an underhand. As you come up, tighten EVERYTHING from the waist down, including your abs, and thrust your hips forward ever SO slightly.
Today, I was able to hit 10 reps on 70 kilos, and 3 reps on 75. It wasn’t a walk in the park at all, mentally or physically, but keeping your mind focussed on the muscles and the strength you will be gaining makes that one last, painful rep worth it.
Single-leg step ups (8 reps on each leg)
Side bar squats (8 on each forward leg, total of 16 squats)
Do this for 2 sets
These exercises are on the smith machine, and I absolutely love this variation. Take this as a active ‘rest’ set from the heavy weights, and go at a lighter weight. Its a smith machine, which can be quite restrictive, so go lighter, and do not compromise your form.
Place the bar over your shoulders, and a box or a bench in front of you. Step onto it with one leg (knees behind the toes please!), and fully extend your leg, driving again from your heels and feelin’ the burn in your butt cheek (don’t be alarmed, you might be some distance away from the floor). As you come down, you may use your other leg to assist you in the next rep if your muscles are fatigued, but go hard or go home, right?
Hahaha, just kidding. Listen to your quads and your booty- if you can go without assisting, go for it!
Now side bar squats.. Turn towards one side, place the bar (a shoulder pad is a MUST) onto one shoulder, and squaaaat.
If you turn to your left, the bar will be on your right shoulder, and you’ll be working your right leg. Because the weight here is not heavy, really focus on squatting LOW towards the ground (as low as those apple bottom jeans).
Leg press (10 reps)
Side step ups (8 reps on each leg)
Box glute bridges (10 reps)
Do this for 3 sets
A side step up onto a box.. its like a normal step up but onto one side. Place one leg onto the box, with your toes pointed slightly outwards (sumo position), and step up. Feel the contraction at the top of your booty. Add a weight if you like.
Next is a glute bridge, but placing your feet up on the same box that you side stepped off. Add a resistance band across your thighs if you need some extra weeerk (these ones from rogue fitness at the gym are ace), but it works equally as fine without. Slightly.. JUST SLIGHTLY skim the surface of your glute on the mat (don’t go all the way down, i’m watching you), and come back up.
Quadriceps extensions (on the machine for 8 reps)
Hamstring curls (on the machine for 8 reps)
Butt lifts (optional, 10 on each leg)
Do this for 3 sets
Machine work should be explanatory, try to hold each rep for a little before releasing. Isometric holds are the best. enough said.
Unilateral butt lifts start with a fire hydrant position, and, raising one leg and keeping the sole of your foot towards the ceiling, pulse for 10 times (use the weight on the hamstring curl machine for extra resistance)
AND GURL, YOU ARE DONE.
The gym owner brought our mascot in today, and if you’re wondering how I looked like after this leg workout, well it’s something similar to him right about now.
HE’S SHO FLUFFY IM GONNA DIEEE
and here’s a post workout lunch, which is pretty much everything tossed together in a bowl with tuna and toast over a bed of mixed mesclun and spinach leaves (I was holding the bowl to the window for natural lighting okay? 😛 ).
Hitting 75 kilos on deadlifts and 80 leg press today was far more than I had thought i’d be able to lift today. I’d been at a leg plateu for a while now, but finally I have been able to lift just that little bit more. It’s all about what you set out to achieve, connecting that mind to the muscle, and of course, squeeezing that booty tight! You’d be surprised at what your body can really achieve once you change that mindset and tell yourself that you can do it.
For me, lifting at the gym isn’t just about aesthetics, it’s about strength and control over your own body. Rather than to focus on how the body looks, I’d like to focus training this year on achieving strength that can be used outside of the gym, especially for work and everyday life. Heck, the gym trains me not only physically, but also strengthens my resilience, persistence and patience.
Once again, thanking the Lord up there for protecting me through weightlifting and preventing injuries (I like to say a little prayer before beginning!).
Thank you for sticking with this post thus far, and I hope you have a great day ahead.