super thursday leg workout

I used to work out in the morning every day. Now I generally work out in the evening after work, but this morning I managed to hit the gym before work.

I worked on my legs with this workout. I already feel sore and know tomorrow I really will.

I encourage you to challenge yourself with weights on some of these exercises — especially if you already have form down.

thursday super leg workout

Don’t know what a superset is? Read my post on what they are and why they’re good for you.

Here were my weights for the workout:
Front squat – 25lb dumb bell
Back squat – bar (45lb)
Leg press machine – 90lb (45lb weight plate on each side)
Dumb bell dead lift – 30lb dumb bell
Leg extension machine – 65lb
Leg curl machine – 40lb
Power squat – 22lb bar

What’s a power squat? This is a great form of squats for women as it targets the inner thigh — a common trouble zone.

power squat
Source: One of my favorite Instagram accounts @fitnessexercises

Let’s talk a little bit about form while we’re at it.

I’m currently working on getting my form down for squats. I’ve done squats … many, many squats, but I was never getting low enough or practicing the proper form. The other day at my gym a trainer spent some time with me giving me pointers on how to squat properly.

The key points for proper squat form are:
-Get low, low, low
-Don’t let your knees go past your feet
-Push your feet and knees outward to help you balance when coming up from squat position
-It’s recommended to do squats with flat shoes, or even barefoot (I have yet to try this)

I think this image displays great squat form. You can see the person is low, yet her knees aren’t passing her feet.

Squat women
Source: http://www.happyhealthylonglife.com/happy_healthy_long_life/2011/04/bones.html

Think of yourself as a toddler. How do kids pick something off the ground? They squat at the knees right down to the ground to pick up their toys. That’s because they haven’t learned how to maneuver their bodies yet in the way older kids and adults can. We are often sitting down at our office desk, in our cars and constantly bending over to get something we dropped. Be a little kid and squat away 🙂

kid squat
Source: http://www.myfitclinic.com/2011/11/20/the-proper-squat-technique/

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