Made it to the gym again! That’s the third time this week already! I finally feel back on my game. And I’m happy when I’m in there. The first day I walked back into the gym I felt weak. I felt like I looked weak. Everyone else just seemed so much more confident than I was. I got down on myself. But then I remembered that I’m there for me and to make myself stronger physically, mentally, and emotionally. I remembered what it’s like to be in that mental happy place again that the gym was for me 6 months ago before I had to stop lifting. Now I want to go and look forward to it! Yay for physical, mental, and emotional gains!😍🎉💪🏼
Leg press: 4x10 90#
Bodyweight squats: 4x10
Squat curtsy lunge pulses: 4x6
Back/booty extensions: 3x15 25#
Leg extensions: 4x6 80#
Front lunges: 4x6
Bulgarian split squats: 4x8 10#
Holy smokes! Doing Bulgarian split squats using TRX is so hard! As you can see I almost fell over quite a few times. So not only does this work the legs and glutes, but it also works the core! LOVE this one!
After squats and recently bulgarian split squats, my adductors are really sore but not my glutes or quads or anything else. Do you know what the relationship is there between these muscles or how to get my glutes to fire more / inhibit the adducotrs?? thanks !
Your adductors have to stabilize your knee during the movement, so it makes sense! You wouldn’t want to “inhibit” them, otherwise your knees will go into valgus.
Try to roll out your glutes before doing them and focus on contraction as you extend your hips.
Barrecore this morning for an intense workout! (Here’s what I thought of it!)
Legs & Glutes at home workout (too lazy to go down to the gym, cleared some space, got my mat, some weights and a chair out. PLUS got to play my own music :D )
4x30 jump lunges 4x15 squat with 12kg dumbell 4x15 jump split squats 4x15 bulgarian split squats 6kg dumbell each side 4x24 hydrants 4x24 weighted lunges 4x30 donkey kicks weighted 6kg
EDIT: had to cut my workout short here because I was a little too enthusiastic with my donkey kick and kicked the dumbell off my leg and onto my other leg… NEVER AGAIN. Be sooo careful omg. I’ve thoroughly learned my lesson ouch, my poor calf :’( 4x24 weighted single leg deadlifts 12kg 4x15 sumo squats 10kg dumbell 4x15 hip bridges
Gonna do some abs instead and give my legs a break, think they’ve done enough already.. and now a bruise is forming! :’( Gahh but you live and learn!
Today was leg day but I actually did it all without weights! Everything I did today was just with body weight so it can even be done at home! Just did everything very slow and controlled and I’m already feeling it. Sometimes I think you just need to change it up!
Single leg rdl: 4x10
Donkey kicks: 4x15
Bulgarian split squats: 4x8
Back to another little gym leg workout! But I’ve decided to just break down and spend the money for a one day pass to go to the golds gym here so I can do a heavy leg day! I think I’m gonna go on Thursday. But I gotta be honest, today’s leg day almost killed me anyway! I’ve been stumbling around all night🙈
I finally made it back into the gym after taking both Saturday and Sunday off and I actually went for a leg day! Just fronts today so no bootywork, but it was hard, I was feelin the burn, and it felt so amazing to get that workout high again!
Sumo squats: 4x10 50#
Bulgarian split squats: 4x8 50#
Walking lunges: 3x10 40#
Calf raises: 4x15 70#
Treadmill: 50 mins walking at 4.0 speed