2 High-Volume Leg Complexes – Oxygen Magazine

2 High-Volume Leg Complexes – Oxygen Magazine

Leg Workouts for Women, Workouts For Women
These two leg complexes are time- efficient, effective — and hurt so good. Here’s how to incorporate these barnburners into your programming.Just like ice cream, your leg workout should have a different flavor each time you train. Some days you hit it hard and heavy and go deep into the pain cave, and others you want to turn ’em till you burn ’em with some high-volume programming. These two leg complexes are perfect for the latter scenario, giving you that high-volume blaze using only your bodyweight or lightly loaded exercises arranged in circuit format. Best of all, all you need to do them is a set of dumbbells and a box or a bench.But even though you’re not edging toward your one-rep max here, you’re still building muscle and training…
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12-Week Plan for Leaner, Stronger Legs

12-Week Plan for Leaner, Stronger Legs

Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts For Women
Is leg day starting to feel more like Groundhog Day? It’s easy to fall into a rut and do the same workout week after week, but the problem is that your body adapts quickly to a repeated stimulus. Eventually, you’ll find yourself atop the dreaded plateau, or worse — get sidelined with an injury because of overtraining. Using periodization helps you formulate a well-rounded, progressive plan, allowing you to reach your goals within a certain time frame while also allowing for adequate rest and recovery. There are different ways to approach periodization, but in a recent study published by the Journal of Strength and Conditioning Research, women who used undulating periodization — a model that changes the training variables within a relatively short time frame — saw a greater increase…
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Lower-Body Stability-Ball Workout – Oxygen Magazine

Lower-Body Stability-Ball Workout – Oxygen Magazine

Exercises by Bodypart for Women, Glute Workouts for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts For Women
If you’re like me, you mean business when it comes to getting the most out of a lower-body workout. Hello, thighs and glutes! The stability ball is a staple tool for this type of work that never seems to get old. You know that large-looking bouncing ball at the gym that some of us love … and others give the side eye and keep on walking. Well, if you desire to build strength, balance and stability — and a stellar-looking lower body — this workout will not disappoint. Let’s get started and generate some serious strength!Thanks for watching!Visit WebsitePerform the following exercises in a circuit to challenge yourself and feel the burn.ExerciseSetsRepsBulgarian Split Squat4-510-12 (each leg)Side Lunge4-510-12 (each leg)Reverse Hyperextension4-515Single-Leg Glute Bridge4-510-12 (each leg)Hip Thrust4-515Hip Thrust Place the stability ball…
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Build a Better Squat: Part 1

Build a Better Squat: Part 1

Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts For Women
Writing a single guide on squat mechanics could easily turn into an endeavor the length of a book. Here, we’ll touch on some of the main mechanics to get you squatting like it ain’t no thing, with a ton of different variations tailored to your current level.Build a Solid FoundationAs a physical therapist and athlete, there is no stronger cause I have than encouraging my clients to build a strong base. If it looks bad or worse and if it feels bad, something isn’t right. First, move well. Thanks for watching!Visit WebsiteA beautiful air squat is a head-turner where I come from. Performing a basic air squat is something that is a necessary and functional component of everyday life. Think getting in and out of a chair or picking something…
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