Hey
hey good people- it's Rickey here with XT.
April
is upon thee and summer is approaching us.
In
summer, people go to the beach. In Brazil, Brazilian girls go to the
beach and they wear thongs and two pieces.
Americans
should too.
Even
though we don't have beaches here in Nashville and the weather has
been bipolar for a while now, we still have outdoor concerts,
festivals, bars, symphonies, and pool lounging where you just want to
walk in and turn the room upside down.
So
for this week, I'm gonna load you up with a with a 'summer body
guide' to set you up nicely.
But
you gotta' be on it like you want it!
Let's
go into the lower body today.
Not
training your lower body efficiently leads to:
· More
belly fat
· Poor
posture or what I call quasimodo
syndrome.
· Increased
risk for back pain and knee injury
· And
chicken legs obviously
So
to avoid all that riff raff (not the rapper), adhere to the three
tips below and add them to your routine.
#1
Squat Good
By
now, everyone knows the importance of squatting. For aesthetics,
they're amazing at getting great quad development.
But
do you do them right? Be sure you go low enough. Coming down half way
is almost like not squatting at all.
Get
low with your squats, intending to get the hamstrings over your
calves.
This
requires flexibility in your ankles and hips so be sure to stretch
your hips and flex & extend your ankles before.
Check
out my client Julie knocking out a few reps
#2
Hill Sprints and Stadium Stairs
An
express way to mythological legs are hill sprints.
They
take your legs and calfs to the next level.
Going
up a hill also forces to you to move more naturally- allowing the
arms to swing, having a forward lean, and decreasing the impact on
the joints. Find a nice huge hill- like my favorite Capitol Hill- and
go up and down it 5-10x.
An
alternative to hill sprints are stair runs. If you've never ran up a
long flight of stair cases, it's very humbling.
Not
only do you get the cardio and leg building benefits, but you're also
improving balance to avoid falling on your face.
Be
sure to stretch your ankles before attempting either.
#3
Work the Booty
Developing
the derriere has become a big concern nowadays.
Squats,
deadlifts and lunges are great exercises but a common mistake is
doing a ton of them with intentions of building the glutes.
To
grow the glutes, exercises like Hip
Thrust , Quadruped
Hip Extensions, and back extensions are key here.
Not
only is it great look wise, but strengthening and adding muscle to
the glutes makes you jump higher, run faster, improves posture,
reduces low back pain, and takes pressure off your joints.
And
don't worry- you will never have “too much booty” as in glute
musculature no matter how much resistance training you perform. It'll
just keep getting better.
Speaking
of which, we're going to have 'booty building training program' in
the near future. Be on the look out.
Now
along with the above three things, add in single leg exercises,
hamstrings builders like Good Mornings and Romanian Deadlifts and
you're good to go!
The
next installment will be about getting the mid-section proper.
Also,
as a bonus for taking the time read my email, for this week only I'm
offering a complimentary Discovery
Session where
you and me will get together, train, and discover a proper plan for
you to start hitting your goals. If you're in, simply reply back and
we'll set up a time to make it happen.
Jump
on it,
-Rickey
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