threeculbersons

Leg Day

In California, Fitness, Life on September 20, 2012 at 11:47 pm

Today was lower body day. I thought I’d post the moves I did, by no means am I telling you that you should do them. It’s inspired by another workout I found a few months back, but I’ve since modified it with moves I like better.

Disclaimer: Make sure you are physically fit enough to attempt these workouts. Always consult your physician when starting a new workout program. Workout at your own risk. If you feel pain, discontinue exercise.

I did 3 rounds of the following moves. You always want to make sure your core is engaged and spine/neck are in neutral. Remember to exhale on the concentric (work) phase and inhale on the eccentric (easy) phase. Example: you would exhale when you push out of the forward lunge, or when you are raising back up. Inhale as you lower down.

Forward Lunge with weight. X20 each leg.

For both the lunge and side lunge, your knees should never overshoot your toes. Keep your butt back and down. Heels in to ground.

Side Lunge. X20 each leg/side.

Plank toe taps. X20.

(excuse my messy garage)

Mtn. Climbers. Go straight in to these from toe taps. Your abs and shoulders will be on fire. X20

Skaters. X20 each leg. If you need to, you can tap your foot for balance.

Weighted Calf Raises (back-to-back) X20 each position = 60 total. Hitting your gastrocnemius from each position maximizes the calf raise. Adding 30lbs adds resistance.

(Again, sorry that last picture is blurry. That’s what happens when your poor mother is in charge of pictures…sorry mom!)

Wall climb handstand. Starting position is down. X10.

Ending position.

I can’t stress enough, to be careful doing the wall climb handstands. This move works everything, so if you start feeling fatigued, you need to stop. Or lightheaded. I only do 10 at a time. Keep hands a little wider than shoulder width and engage your abdominals on the raise and descent. DON’T HOLD YOUR BREATH!!

CrossFit WOD was 10 weighted squats, 50 plank jacks. Back-t0-back, no rest. 3 rounds for time. 

We also drove up to La Jolla (my favorite place in SD) for the afternoon.

Alden.

The tide was already coming in at 2pm.

Playing in tide pools.

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