Leg Day - Week 1
Restorative Strength
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1h 5m
One of the key factors that contribute to longevity of life span is muscle mass and strength in the legs. So not only does it look pretty good to have strong legs but it's extremely healthy too. However mainstream fitness would have us believe that the only way to increase muscle size on our legs is through compound movements such as barbell squats and deadlifts. Movements that can often led to over extension of our posture, potentially creating issues and/or for those of us dealing with chronic pain, put an end to our training altogether. So in this 4 week phase of training, we're going to explore how we can manipulate what is known as modifiable variables, things such as reps, sets, rest time, tempo, reps in reserve and more to drive the desired adaptation of building muscle with little to no equipment. We're gonna do all of this whilst also supporting our postural goals. Regardless of whether your fitness goals are health, aesthetic or performance related this programme will be great for you.
EQUIPMENT:
- A mat.
- Some wall space.
- A towel roll (optional).
- A Pilates ball (or similar).
- A hardback book.
- A small step or ramp.
- Supportive shoes (optional but advised).
Up Next in Restorative Strength
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Leg Day - Week 2
We launched this phase of the programming with a real focus on isolating, sensing and keeping certain muscle groups under tension. We explored ways to modify intensity so we were able to accumulate sufficient ‘Time Under Tension’ in order to drive our desired adaptation of building muscle. That t...
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Leg Day - Week 3
We’re half way through and are becoming accustomed to the discomfort associated with long periods of Time Under Tension with very targeted exercises. We continue this theme as we progress into the back half of this phase and see a change up in exercise selection. This will round out the programmi...
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Leg Day - Week 4
The last week of leg day is here and over the past 4 weeks we've covered some important ground on the art of building muscle. We finishing off the programming by revisiting the newly introduced exercises in week 3, trying to find more control, focus and nuance within them. Thereby ensuring we ful...
