Let’s start building your foundation by getting back to the FUNDAMENTALS...

DON’T SKIP LEG DAY!

This Leg workout will be done primarily with the use of heavy resistance bands and will challenge even the most experienced athlete.

If you have gym access and no bands, then this workout can also translate to the gym, with dumbbells, cables, and free weights.

Let’s get after it! 

NOTE:
If you are unfamiliar with bands, consider your first couple weeks a chance for you to get acquainted with them. Workouts may be a little longer at first due to this, but once you get the “feel” down your efficiency will increase and you’ll really start loving how hard these bands can push you!

-First place your towel on the back of your neck to protect it from friction burns

-Put band around neck like a necklace, resting on towel

-Bend down so end of band (necklace’) can be looped under your feet

-Position feet on band, slightly more than shoulder width apart, with toes slightly pointed out

-Stand up straight, stretching the band into your starting position 

**Spacer under heels is optional. I use a 2x6 board to help give me better range of motion**

-From here you will lower your butt straight down, as low as you can comfortably go (extend arms out of front for balance if needed)

-Drive yourself back up through your heels, driving hips forward at the top

-Control the negative

Squat - Band

*For this exercise you will need an elevated surface, chair, bench, storage container like im using lol, just make sure its sturdy*

-Place your towel on the back of your neck to protect it from friction burns

-Put band around neck like a necklace, resting on towel

-Position opposite end of loop under one foot

-Take other foot and elevate onto object behind you 

-Lower yourself straight down keeping front knee behind your toes and  elevated knee toward the ground

-Control the negative

-Drive back up through your heel to starting position

Elevated Split Squat - Band

-Place your towel on the back of your neck to protect it from friction burns

-Put band around neck like a necklace, resting on towel

-Bend down so end of band (necklace’) can be looped under your feet

-Position feet on band, about shoulder width apart

-Stand up straight, stretching the band into your starting position 

-Keepng knees slightly bent, bend at the hip bringing your upper body forward and chest facing the floor

-As you hinge back up drive your hips forward at the top

-Control the negative

Romanian Deadlifts - Band

*Select lighter band for this exercise*

-Place your towel on the back of your neck to protect it from friction burns

-Put band around neck like a necklace, resting on towel

-Bend down so end of band (necklace’) can be looped under your feet

-Step on band with both feet, then widen your stance a bit further than shoulder width apart, this will really stretch the band

-From this starting point, lunge down as far as you can comfortably go with feet flat on the ground

-Lunge side to side for total # of reps, side to side = one

Side To Side Lunge - Band

*Select heavier band for this exercise*

-Place feet on the band at the far end of the loops

-Position your feet in a wide stance further than shoulder width and toes slightly pointed out

-Squat down keeping chest forward, to grab both sides of the band at once

-Keeping arms extended with firm grip, drive yourself back up through your heels, while also driving hips forward

-Control the negatvie

Sumo Deadlift - Band

3 Rounds

Perform the 3 calf variations consecutively with as little rest as possible, per round, resting 90 seconds in between rounds

*Platform is optional. I use a piece of 2 x 6 to place under my toes to allow for maximum range of motion. You can use a weight plate, piece of wood, or the the edge of a step if you do not have anything else*

-Place your towel on the back of your neck to protect it from friction burns

-Put band around neck like a necklace, resting on towel

-Bend down so end of band (necklace’) can be looped between the balls of your feet and the platform (or ground)

-Toes should be pointed STRAIGHT ahead and about shoulder width apart

-Stand up straight, stretching band into starting position

-Press yourself up onto the balls of your feet, stretching the band further while squeezing your calves

-Pause and squeeze at the peak

-Control the negative down till heels touch the floor

NOTE:
If you are using a platform, depending on the thickness, just be sure to go down as far as you can creating a full stretch in your calves

Neutral Toe Calf Raise - Band

*Platform is optional. I use a piece of 2 x 6 to place under my toes to allow for maximum range of motion. You can use a weight plate, piece of wood, or the the edge of a step if you do not have anything else*

-Place your towel on the back of your neck to protect it from friction burns

-Put band around neck like a necklace, resting on towel

-Bend down so end of band (necklace’) can be looped between the balls of your feet and the platform (or ground)

-Toes should be pointed INWARD (big toes touching or close to) and about shoulder width apart

-Stand up straight, stretching band into starting position

-Press yourself up onto the balls of your feet, stretching the band further while squeezing your calves

-Pause and squeeze at the peak

-Control the negative down till heels touch the floor

NOTE:
If you are using a platform, depending on the thickness, just be sure to go down as far as you can creating a full stretch in your calves

Inward Toe Calf Raise - Band

*Platform is optional. I use a piece of 2 x 6 to place under my toes to allow for maximum range of motion. You can use a weight plate, piece of wood, or the the edge of a step if you do not have anything else*

-Place your towel on the back of your neck to protect it from friction burns

-Put band around neck like a necklace, resting on towel

-Bend down so end of band (necklace’) can be looped between the balls of your feet and the platform (or ground)

-Toes should be pointed OUTWARD (heels touching or close to) and about shoulder width apart

-Stand up straight, stretching band into starting position

-Press yourself up onto the balls of your feet, stretching the band further while squeezing your calves

-Pause and squeeze at the peak

-Control the negative down till heels touch the floor

NOTE:
If you are using a platform, depending on the thickness, just be sure to go down as far as you can creating a full stretch in your calves

PHASE 1 - WK 3 - DAY 5 Legs

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