NEW WORKOUT!
SHAPELY THIGHS • STRONG KNEES
#1 – GOBLET SQUAT – 15 REPS
This movement allows for a deeper squat by opening up the ankle and hips to make it easier to achieve a greater range of motion. It also targets the quadriceps, specifically the VMO. To get deeper into this move, use an incline! If you don’t have access to an incline board, use a piece of wood or a book.
To maximize this movement, keep these four tips in mind: Brace the core before you descend. Take a deep breath through the nose while imagining 360 degrees of air around the spine. Keep this core brace as you simultaneously move at the knees and hips with the intention of sitting between your heels. As you stand up, strongly exhale while keeping your ribs down and pushing through your heels. Keep your weight on your big and little toe. Repeat at a controlled tempo throughout all the reps.
#2 – RETRO WALK – 45 SECONDS
This move is very simple… don’t overthink it! Find a slight incline and walk backwards for 45 seconds. As you get stronger, lengthen the time of your walk. For advanced, carry a weight.
#3 – UPRIGHT LUNGE – 15 REPS
By standing more upright and keeping core strong and braced, you are able to again target the quads more than if we had a slight forward angle at the torso. Use controlled tempos to effectively target the VMO. The key is to feel the contraction in that tear-drop area around your knee.
Key components of all these movements are strong bracing through the core by proper breathing patterns and keeping the ribs in a neutral position. The more tension you can hold throughout the entire movement, the more effective it will be!
