Today was Sunday. For most that is rest day but for me it is Leg Day. I love doing Leg day on sunday because my refeed is always on Saturday night and the Gym is always dead on Sunday. Both of the factors make for a fantastic leg blasting session.
Today's workkout was as follows.
Went with higher reps today and lowered my weight a little. Don't be afraid to lower your weight and up you reps. It's good to change things up and the Legs are a large muscle group. they can be taxed more then other muscles. In fact they need more volume to grow. Even though I went with higher reps I was still lifting as heavy as I could while still maintaining form.
ALL exercises are performed in a Superset Fassion. Rep range is marked next to each exercise.
Superset 1 x 4
1. Deadlifts (20,20,15,15)
2. Body weight stationary lunges x 20 per side
Superset 2 x 4
1. Hex bar Deadlifts x 10
2. Single leg glute bridge using wall x 15 per leg
Superset 3 x 5
1. Kettlebell Plie Squat x 20
2. Good Mornings x 20
Superset 4 x 4
1. Body weight walking lunges x 40
2. Pop Squats x 20
Superset 5 x 4
1. Frog leg press x 10
2. Close Leg Press x 10
The Good Morning
The Good Morning is a controversial back exercise. Some people will say that it’s a dangerous move that should be avoided. But those who don’t like it are usually those people who don’t understand how to do it properly.
When done properly the good morning is a great move that can help strengthen the entire posterior chain (i.e. the back of the body) by building up the spinal erectors, lower back, hips, glutes, and hamstrings.
I always find it ironic when people say things like: “Don’t Do Good Mornings… You’ll Hurt Your Lower Back!” When in fact the OPPOSITE Is True! If you never directly train your lower back and strengthen it, you are leaving your body vulnerable with a Huge Weak Link. A chain is only as strong as it’s weakest link. So if never train your back and then find yourself in a real world situation where you have to lift or move something heavy, your lower back will be the first area to get injured because it’s been neglected and naturally weak from never being trained.
Don’t let your lower back be the weak link!
The key to doing the Good Morning (or any exercise for that matter) is to start off light and build up the weights gradually over time with progressive overload. You have to master perfect form with light weights before attempting to lift heavier. The most important technique tip when doing Good Mornings is to maintain an arch in your lower back at all times. When you round your lower back with any exercise that places your back in a vulnerable position for injury. But when you keep your back arched it is in its strongest position.
How to Perform a Good Morning
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
Begin to raise the bar as you exhale by elevating your torso back to the starting position and squeeze your glutes at the top for extra booty work.
Repeat for the recommended amount of repetitions.
Stand with your feet wider than shoulder-width apart, your knees slightly bent and your toes angled outward by 45 degrees. Straighten your spine and press your shoulders down and slightly back. Your chin and the top of your head should be parallel with the floor. Shift your weight back over your heels
Tighten your abdominals and bend your knees, inhaling as you lower your pelvis between your thighs. Allow your hips to shift slightly backward, but avoid hinging your torso far forward or jutting your butt sharply to the rear. Continue bending your knees until your thighs are almost parallel to the floor. Keep an eye on your knees; they should stay directly over your insteps
Exhale and push your heels firmly into the floor. Squeeze your glute muscles and inner thighs and straighten your knees, drawing your pelvis directly upward. At the top of the movement, take care not to lock your knees. That's one rep