Leg Training Day

Hey everyone,

For several months now, we have followed a two-way split for our workouts, where we work upper body and lower body exercises on separate days.  Those lower body training days (AKA leg days) are harder, since the leg muscles are so much bigger and those exercises require more effort.  That said, we've learned to love leg days - there is a certain beauty in the hard work and perseverance required to get through a leg day, which leads to greater satisfaction when you finish (and likely greater overall benefits to your body since you're working so much muscle)...

For this leg day, we weren't in a rush, so we chose to do regular sets (if you're pressed for time, try super-sets).  We picked fundamental, challenging exercises to hit the maximum amount of muscle.  We also tried to incorporate a range of reps, with a slight focus on higher reps (since your legs are likely to have a higher portion of slow-twitch muscle fibres that may be more responsive to higher-rep training).  Here's what we did:

3 Sets of Turkish Get-Ups (video demonstration shows one rep - try to do several reps for a set, doing an equal number on each side)

3 Sets of Trap-Bar Deadlifts (pick a heavier weight - e.g. 310lbs in this video)

3 Sets of High-Rep Kettlebell Goblet Squats (24kg in this video)

3 Sets of High-Rep Trap-Bar Deadlifts (pick a lighter weight - e.g. 240lbs in this video)

Bonus (Finisher) - One-Hand Kettlebell Swings (24kg in this video)

A couple of weeks ago, we acquired a trap bar for deadlifts.  This is a useful fitness tool which allows us to deadlift more safely (given Alex's lower back injury).  It keeps the weight in line with the body, as opposed to in front of you when using a barbell.  We are trying to work on our deadlifts to learn good form and develop good movement patterns.  It is such a fundamental exercise: picking something heavy off the ground and standing up with it...  It also uses numerous muscles across the lower body, as well as the core and back.  In the videos, you can see Alex using the 'high handles', which are several inches higher than regular barbell height.  This extra height compensates for the flexibility he lacks to do the exercise safely/properly (he noted that he was rounding his back when using the lower height handles).  If you need to modify an exercise to do it safely (and with good form), do so!  Injuries can derail your training, so keep a long-term perspective when you exercise (i.e. stay safe).

The squats are another fundamental leg exercise.  Even though the kettlebell goblet squat doesn't involve a lot of weight, performing continuous high reps, going deep in the movement, and minimizing rest between sets will ensure your legs feel it!  TGUs are also a great leg exercise (that also require core and upper body muscles).  They're a great way to start or finish a workout.  Finally, the bonus (finisher) exercise was one-hand kettlebell swings.  These are a dynamic, powerful hip-hinge movement that you can do for high reps (and at a high tempo) - a great way to finish off the workout and improve your conditioning.

Give this workout a try.  If you don't have a trap bar for deadlifts, you can also do kettlebell or barbell deadlifts.  The kettlebell deadlifts are a safer movement if you have back issues, although the barbell allows for greater weight to be lifted.  Try it out and let us know what you think!

- Tannys & Alex