Legs – 10/21

Legs:
-leg extension
-squats (wide stance)
-walking barbell lunges
-single leg dumbbell deadlifts
-lying leg curl (dumbbell between feet while lying on bench)

-seated calf raises (dumbbells on thighs while seated on bench – pictured)
-standing barbell calf raises

All movements were 3 sets of 10 reps (last rep should be to failure – muscle building phase).

TIP OF THE DAY: Compound vs. isolated movements. A compound movement is an exercise that targets more than one major muscle group at a time (typically there is one larger muscle group doing the majority of the work with smaller muscle groups adding in). For instance, squats are a compound movement with the quads doing the majority of the work and hamstrings and glutes serving as secondary targeted muscle groups. Isolated movements, on the other hand, are exercises that train one muscle group by itself. A leg extension or a leg curl are two separate examples of isolated movements. When organizing a workout, be sure to combine both compound movements and isolated movements for a complete workout!