The Daily BJ |

10-30-17: ​KNEE-FRIENDLY LEG DAY!

KNEE-FRIENDLY LEG DAY! Exercise list first and then session notes 📝 below.
--------------
Part 1- Lower Calf/Shin Supersets
- Perform each move for 2 minutes of work with a minute rest between moves:
1a. Band-Resisted Seated Calf Raises with 2 seconds pause at top + bottom
1b. Seated Shin Raises with 2-second pause at top
- Do 3 rounds
--------------
Part 2- Upper Calf/Hamstring Supersets
- Perform each move for 2 minutes of work with a minute rest between moves:
2a. @xdfitofficial Weight Vest 1-Leg Calf Raises @ 60s/side
2b. Sliding 1-Leg Leg Curls @ 60s/side
- Do 3 rounds
--------------
Part 3- Sliding Reverse Lunge Supersets
- Perform each move for 2 minutes of work with a minute rest between moves:
3a. @ultraslide Sliding Reverse Lunge- Left Leg @ 2 minutes
3b. @ultraslide Sliding Reverse Lunge- Right Leg @ 2 minutes
- Do 3 rounds
--------------
Part 4- 20-10 Tabata Finisher on @assaultairbike
--------------
📝SESSION NOTES:
--------------
Nobody works the ankle joint any more- big fucking mistake! I typically place it first in my leg days to warmup/mobilize the ankle joint and get mentally ready for the harder shit to come. Adding the band-resistance (mini-bands from @sorinex) to the seated calf raise delivers an unreal calf contraction at the top and really forces you to achieve full plantar flexion for max gainz. Sliding reverse lunges are really an unparalleled lower body move and one of my all-time faves. They're easy on the knees and get more glute-ham activation than normal reverse lunges. I always feel amazing after doing these and can recover quite quickly from them. I did the first round with just bodyweight and a pause at the bottom. The second round I held the @sorinex#CenterMassBells in one hand for a minute then immediately switched hands for the second minute. The third round I held both weights in the front rack position (more quad) for a minute then dropped down to hip level (more glute-ham) for the second minute.
--------------