Strengthening your legs and core are the first steps in preventing back and hip pain and having better balance. Working from the XFW-8300 Dual-Sided Half Rack with its fully-adjustable bar catches and rails gives you multiple workout options to choose from for an excellent workout.
This workout is designed to build musculature in the lower body to achieve tight, strong, shapely legs. Our legs are the largest muscle group and require a lot of energy to work out; therefore your heart rate will be elevated and this workout can be counted as cardio as well as strength.
This workout has so many movements and variations that you are working all angles of the legs (glutes, hamstrings, quads) to improve strength in your legs and core. Squats and other weighted lower body movements are all excellent movements to strengthen your core.
Tips Before The Workout
- Eat a meal 45-60min before your training session. Carbohydrates will be a priority as we are lifting weights and our muscles need to be fueled to lift as heavy as possible, for as long as are demanding in this session.
- Drink plenty of water. If your workout is first thing in the morning, have at least 24 ounces of water 30 minutes before your session to avoid muscle cramping that can occur with higher rep workouts.
- Pack your protein shake. Having a protein shade available immediately after your lift will help your muscles recover faster.
- Get a proper warm up. Warm up on the stepmill, treadmill, or elliptical for 5 to 10 minutes, then proceed to do all the movements listed in the workouts. Do 10 reps each with no weight just to get your body ready for the movements and stretch anything that feels tight while going through these movements. Always be sure that any stretching before your workout, comes after your workout too.
Proper Forms To Remember For This Workout
- Bar over midfoot throughout every portion of the lift
- Knees never inside of ankle line (push them out at the bottom, and during the whole way back up.
- Keep the hip line slightly below knee cap, or thighs parallel to the floor to reach full depth.
- Squeeze your butt at the top of the squat every time, you want full hip extension.
- Breathe in at the top of the rep, stay tight through the range of motion, and exhale at the top of the rep and take a new breath in for the next rep.
- Feet hip width apart
- Hands outside of the knees
- Straight arms at every part of the movement
- Bar over midfoot (by your shoe laces)
- Armpits in front of the bar
- Neutral neck and spine
- Shoulders/lats pulled down and back
- Chest up at every portion of the movement.
- Full hip extension at the top
- Jump lunges:
- Land flat footed, weight in heels
- Knee should be tracking over the ankle on the front foot
- Feet hip width apart, even when you step back. If the jumping is too difficult to keep form, even with holding the TRX handles, modify with regular reverse lunges.
- Butterfly sit ups:
- Bottoms of feet facing one another.
- Knees stay pushed towards the ground throughout the whole movement.
- Hands above your head, sit up, touch your heels or toes and go back down.
For this workout you will need a jump rope and a timer. If you don’t have a jump rope you can just do the motion of jumping up and down.
After strength training, refueling your muscles is extremely important for rebuilding muscles that were broken down during the workout so they can be repaired and grow. A protein shake can help, so closely follow the instructions on your whey protein supplement container. Women should be taking in around 30-50g of carbs and men should be taking in 50-70g of carbs.
Stretching your glutes, hamstrings, quadriceps, hip flexors, and inner thighs will help muscle recovery after this workout. After the workout, continue to drinking water drink water throughout the day. Everyone should be taking in at least their body weight in ounces of water.