Leg Exercises- Advanced!

Hi, Lani here. My favorite sessions in the gyms are my leg days. Depending on the type of training period I am in, I can lift heavy with less reps or lighter with higher reps and still able to elevate my heart rate in any period. Because your legs and butt are bigger muscle groups, more energy is required to move them in different patterns and therefore can reduce fat, increase bone density or (if it is your goal, don’t worry ladies) increase muscle mass.  

Power Clean- speed strength movement. This exercise is great for athletes or people who want to improve their speed strength to their sport because the movements are quick and explosive, much like the movements they will be performing in competition.

Heavy Deadlift- This is my favorite exercise as it works my legs, abdominals, butt and back.  Perfroming tis exercise properly, it will help you to safely increase your strength and build muscle mass (if this is your goal, not mine). I use the sumo stance and the mixed grip (hook grip) to help me grip the bar when I lift a heavy weight.

Balance Board Squats- Squats effectively work most of the major muscle groups of the butt, hips, thighs and abdominals. Exercising on balance boards help improve sore strength, proprioception and balance. Combining both of these together, and you get a challenging and effective all-round body exercise.

Single Leg Deadlift with a Twist- When this movement is performed correctly, the single leg deadlift pattern requires the recruitment of all of the muscles up the posterior chain. It encourages your body to use both sides just as efficiently and improves balance. Adding a row to this exercise advances the movement by increasing the number of muscle groups that are working and therefore burning more calories.

Please enjoy the video and remember that form always comes first before the amount of weight or reps you are lifting. Also, until you can perform the primal squat, bending and lunge patterns you should not try these more advanced exercises.

SEE VIDEO OF THESE EXERCISES HERE

Yours in good health,

Lani

Tokyo Fitness- Personal Training Tokyo

Elana Jade Beauty Salon Tokyo