A lot of people write to me, wanting to know my "secret" to lean, tight legs. I wish I had the "secret." Unfortunately, the answer is not a secret pill, or jumping rope for 5 minutes a day. The truth is, after years of training others and myself, I have learnt that LEG DAY is actually not meant to be done once in a while; and no, spinning class does not constitute as leg day. To see changes in your lower half, you need to train legs at least two times a week (in most cases I would say 3). They should also be given a substantial weight load. No dumbbell squats here, unless it is your conditioning day. Get comfortable with the Olympic Rack- it should become your best friend! Compound movements are best for your first few sets- focussing on Deadlifting, squatting and lunging. I like to add in some isolation and holding patterns as well, such as unilateral gluteus bridges, unilateral deadlifts and wall sits. Try the following workout on your next leg day - which should be tomorrow:)
- Conventional Deadlift - 5 sets - 8-10 reps. Keep back neutral, go as low as you can without compromising form. Dig heels into ground. Little rest between sets.