My Summer Sweat Sessions - 2 - Leg Day*

Now that summer is officially here, it’s time to talk about getting that body into shape.

Welcome to our newest series: Summer Sweat Sessions. Second up is leg day – let's not neglect those legs.

Created by our friends from thestrategy.ca 

SUMO SQUAT JUMPS

Target Area: Glutes & Legs

Materials Needed: None

Recommended Weight Training Intensity: 4 sets of 10-15 reps

How To:

1. Stand with your feet shoulder width apart and keep your core engaged.

2. Lower into a squat position.

3. Jump as high as you can.

4. Land in squat position.

5. Repeat.

TIP: Keep your weight on your heels to activate your glutes. 

SINGLE-LEG DEADLIFT

Target Area: Glutes & Hamstrings

Materials Needed: 2 free weights

Recommended Weight Training Intensity: 4 sets of 6-10 reps

How To:

1. Hold a dumbbell in each hand hanging by your side.

2. Stabilize one leg by rooting your heel to the ground, bending the knee slightly for balance.

3. Slowly bend at the hip, extending your free leg behind you.

4. While squeezing your glutes, lower the dumbbells until your upper body is parallel to the ground.

5. Return to upright position.

6. Switch legs and repeat.

TIP: Never let your check drop lower than your hips. Keeping your vision straight forward will help with balance. 

Glute Bridge

 

Target Area: Glutes

Materials Needed: None

Recommended Weight Training Intensity:  4 sets of 8-10 reps

How To:


1. Lie facing upward, with your knees bend and your feet planted on the floor. Place your arms to your sides with your palms facing down.

2. Keeping your shoulders glued to the floor, lift your hips off the ground, until your knees, hips and shoulders form a diagonal line.

3. Squeeze glutes at the top of the movement, before lowering yourself back to the starting position.

4. Repeat.

TIP: Incorporate a dumbbell to give your glutes an extra workout.

Donkey kicks

 

Target Area: Glutes

Materials Needed: 1 free weight

Recommended Weight Training Intensity: 4 sets of 8-10 reps

How To:

1. Start on all fours in a table top position. Ensure your knees are hip-width apart, your hands are under your shoulders and your neck and spine are neutral.

2. Bend your knee to a 90-degree angle and place a dumbbell at the crease of your knee. Squeeze and hold the dumbbell in place.

3. Use your glute to press a flexed foot toward the ceiling. Squeeze your glute at the top of the movement.

4. Lower knee, without touching the floor and repeat.

TIP: Increase weight for an added glute challenge. 

Side-lying hip abductions

Target Area: Glutes

Materials Needed: 1 free weight

Recommended Weight Training Intensity: 4 sets of 8-10 reps

How To:

1. Lie on your side with your legs straight and feet together. Hold a dumbbell on the top of your hip with one hand. The other arm should be resting under your head.

2. Light your top leg off your bottom leg until it forms a 45-degree angle with the floor.

3. Return to the start position and repeat.

TIP: Increase weight for an added glute challenge.

 

 

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