Glute Exercises Using Ankle Weights

Leg Strength Workout JUST 2 EXERCISES

What's up guysé Jeff Cavaliere, ATHLEANX.COM. So today, let's do something a little bitdifferent. Let's take you behind the scenes of one of my workouts and actually bring youinside my head. It could actually be a pretty scary placeto be, I promise you but if you're in there you'll also see what my mentality is whenI'm attacking my workout. And I think that when you're working out youshould have a focus mentality on what you're doing. Have a game plan.

And for my Leg Workout today it's actuallypretty easy. While there might be a lot of thoughts up here, there's not a lot of thoughtson what I'm doing. I'm only doing two exercises, the Deadliftand the Bulgarian Split Squat. Two of my favorite. The Deadlift I'm looking at is more of a PosteriorChain Leg exercise. And again, I always feel it's a Leg exercisebecause you're pushing primarily off the ground and then finishing with your Glutes. And then of course my favorite Quad exercise,the one legged athletic, very athletic Bulgarian Split Squat.

So I'm going to take you through, I'm justgoing to talk my way through the Workout and give you the thoughts that were in my headat each step so that you might be able to grab somethingor grasp something from them, ok. So let's start right here with the Deadlift. Ok so the first thing that you'll notice isthat I don't have sneakers on and I've talked about in the past my flat feet, my flipperlike flat feet. But in this case when doing the Deadlift Iactually think it really helps me. Because you're going to want to have as muchfeel of the ground as possible to execute

the initial part of the lift in the Deadlift. Remember this is a pushing exercise for thefirst third of the movement. And you're basically doing a Standing Leg Press. So you want to be able to feel the ground,grab as much force out of that ground as you can and transfer it up through your body andthat's what I do. Now the second thing is before I even initiatea rep, I actually try to grease the groove. And I think it's really important that youtry to do this. If you have any mental cues that you use inany of your Lifts to make you perform them

more efficiently, then do them as a pre liftroutine. And I do that here all the time with my lighterLifts, especially as I'm just getting started in the Workout. So I think there's two parts to the Deadlift.We've covered in another tutorial, all about this. There's a Hip Hinge until your hands are atthe level of your knees and from there simply release your knees and let your body dropdown to the ground, with maintaining that same amount of Hip Hinge.

The last thing I want you to notice is onthese sub strength reps, I don't go for a lot of reps because that's wasting my time. And if your goal, as mine is in this workout,is to improve your strength, you should be trying to do higher quality reps with a lotof weight, as opposed to lifting and accumulating massvolume with lower weight. These 135 pound reps are far away from theproductive reps that I'm going to need to be focusing on in this workout. Ok next I loaded up to 225 and again veryvery simple the goal here is the same. The

Leave a Reply