Got Legs?


Who doesn't want a good butt and firm legs? (Trick question) We all do and there are no butts about it. As the clip role, you can see that I started out on the treadmill.  If you are planning to go to the gym and hitting the weights and weight training. Cardio like jogging, or spirit is best done after weight training. Cardio should be the last thing you do before you leave the gym, not your warm up.  According to BodyBuilding.com.

When weight training you don’t use as much of your glycogen stores. If you have no glycogen stores which is your muscles source of energy and you’re pushing yourself to the max, the energy won’t be there to push those last few grueling reps meaning a way less effective workout. Another reason why cardio before your training session is such a big NO is that during a hard cardio session, protein synthesis drops low and protein breakdown goes up. During a weight lifting session, protein synthesis either goes up a little or stays the same while protein breakdown goes up. After your cardio session, while protein synthesis drops (Meaning your body’s ability to build muscle), and you hit the weights, the result will be that your bodies ability to build muscle will be impaired because of your cardio training depending on how intense your cardio was.
— HTTP://WWW.BODYBUILDING.COM/FUN/TOPICOFTHEWEEK34.HTM

With that being said, no cardio before your weight training session and try doing a low-intensity cardio after you are finished doing all of your other weight training. 

In the video you can see the following exercises taking place:

Barbell Squat

  • With this exercise, I load about 160lb - 175lb's onto the Barbell. Then position and adjusted the barbell on my traps. At hip-width stance with my feet turned out as needed.
  • Once I've got hold of the bar on my traps; de-rack the bar and take a step backwards or forward ( depending on how your barbell machine is set up) . Holding my head upright and looking forward.
  • Creating a slight arch in my lower back by bringing my shoulders forward and pushing my chest out (a lifting belt can help with this in order to make your midsection feel more stable and reduce the risk of injury). 
  • When I am ready, I lift the barbell off the machine and proceed with my squats. I perform 12-15 reps, 3 sets. My main goal is to focus on stimulating my gluteus as much as possible when up from the squat.
  • A good rule of thumb is to squat slightly below parallel which would be your hips at or below your knees. This not only targets your gluteus muscles more efficiently but also prevents the shearing force on your knees that is caused by half or quarter squats. 
  • If you lack good depth then mobility may be something to work on during your training and is something that is certainly measurable.

Barbell Deadlift

  • Switching my position on the barbell from holding the barbell behind me, to dropping the barbell to the floor preparing to pick it up. Again, feet shoulder width apart.
  • With my feet and grip set, breathing in and then lower my hips and flex my knees until my shins contact the bar. Keeping my chest up, and my back arched, and begin driving through the heels to move the weight upward.
  • After the bar passes my knees aggressively, I pull the bar back, pulling my shoulder blades together as I drive my hips forward into the bar.
  • Lastly, I lower the bar extending my back out and glutes flexed. 
  • This is such an amazing exercise !

Bulgarian Split Squats

  • My favooorrriitttee leg exercise, and extremely effective. True story, I actually learned this from one of the trainers at the gym Five Points I use to work at. Her name was Emily and she taught TRX ( I LOVEEEEE TRX and I will get into that later ). But after leaving Five points, I had to find an alternative for this exercise on the bands. 
  • So I turned to using a stepping stool. Same motion, same intensity, same everything. In the clip shown above, I perform this exercise without weights, then later adding weights. The weights help with intensity, but most importantly it helps with resistances. Which helps you grow stronger, and with muscle tolerance.  
  • I grab my leg, because I like to feel the muscles contracting every time I squat. To make sure I am getting the best workout possible from that movement. 

Pelvic Thrust

  • Next, I lay down and flip over on my back. Place the back of my heels on the stool, and preform a Pelvic Thrust. However; with this exercise you will not be working out the pelvic. 
  • Focusing on my hamstrings, and quads. Squeezing every step of the way. You want to squeeze the entire back of your leg, at a slow pace. This exercise is very very effective! 

Basic Squats

  • If it's not broke, don't fix it ! 
  • Everyone knows how to do a basic squat. Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. 
  • But to add some fire to it, when coming up. Rise all the way and stand on your tippy toes. This will help you with the squeeze ( yes, I squeeze a lot ... ) Using a medicine ball or even a basic dumbbell, to help out with the resistances 

When performing these workouts. I am not trying to gain a bigger butt. It is more so to gain the cut and definition in my legs. 

In conclusion; stretch, stretch, stretch !!

- WardBody