#LGSummerFitcation – Phase 1, Week 1A, Day 4
Workout of the Day: Shoulders, Abs + Cardio
(( CLICK HERE for the full workout plan ))
#LGSummerFitcation workouts are found in Fit For Life for home
workouts or Total Body Transformation for gym workouts
Daily Challenge: “Look at those legs!” – be proud of what you’re working on and share with the community a progress picture of those sexy legs!
TIP OF THE DAY: No matter the size or shape of your booty, I want you to feel damn proud of it! With all the women I’ve worked with the two things that emerge from them wanting to feel better about the backside is that the bums are tight and lifted. I must say, I agree! Fortunately, if you’re after that, you’ve found the answer in weight training! And this pre-exhaust training technique is one that will make your bum your best asset!
WHAT IS IT: The pre-exhaust technique is a training method for targeting a particular muscle in order to emphasize the training of that muscle during a workout. This is accomplished by exhausting that muscle prior to beginning the workout through isolating exercises. Then, during the workout and other compound movements (compound movements are those that recruit multiple muscle groups), that targeted muscle that was exhausted is forced to work even harder to carry out the movement, equating to deeper muscle stimulation and breakdown (=results).
HOW TO IMPLEMENT: The glutes (aka booty) is a target area for many women. As women, most of us are working towards a fit and lean, yet feminine body; part of that is having fit, lean legs with tight and lifted backside. Hello hottie! Yes, that’s you I’m talking to! To use the preexhaust technique to make a leg workout become a glute-emphasized leg workout, we will first begin with glute isolating exercises. I typically suggest beginning with 2 exercises and performing 3 sets of 15-20 reps of each. So, for glute isolating exercises, you may choose resistance band X walks, glute bridges, donkey kicks, cable/resistance band kickbacks, or the abductor machine. Then, proceed into your regular leg workout. You will notice you’re glutes are more activated that usual in movements like squats, lunges and the leg press.
Check In: Stay
accountable by uploading your workout, meal, challenge and/or lifestyle
pics to Instagram; inspire and be inspired by the community. Use our
hashtags #LGAccountability #LGTeamKini #LGMealPlan #LGSweatSeshSelfie
& tag me @laurengleisberg so we can all connect. Don’t forget to leave love on other community members’ photos!
accountable by uploading your workout, meal, challenge and/or lifestyle
pics to Instagram; inspire and be inspired by the community. Use our
hashtags #LGAccountability #LGTeamKini #LGMealPlan #LGSweatSeshSelfie
& tag me @laurengleisberg so we can all connect. Don’t forget to leave love on other community members’ photos!
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This is an excellent post. I really learned something. I usually don't have a particular order that I do exercises, and most of the time I end up doing squats first and isolated exercises like donkey kicks last. Thanks for the tip, I will definitely incorporate this into my training.
What would you suggest as a pre-exhaust for quads, hamstrings and inner thighs?