Strong Legs Workout


Something I am most noticed for are my strong quads, and people always ask me what I do for leg day. Well here’s a peak at one of my workouts! Try this on one of your leg days, and let me know how it goes!

I always warm-up with light cardio on the treadmill on incline or stairs, then myo-fascial release (foam rolling) to prepare the soft tissue for the workout. This takes about 10-15 minutes total. “x” = superset

 

  1. Front Squat
    12 reps | 4 sets
    I start with 2 warm-up sets without any weight on the bar. Then do 4 working sets, gradually adding weight after each set. My purpose is not to max, but do 50-75% of your max (a low to moderate weight)
  2. Narrow Leg Press
    8 reps | 4 sets
    I used an angled press with feet a little past hip-width, 80-85% max.
  3. Cable Pull-Throughs x Cable Squats
    8 x 10 reps | 4 sets
    I love supersets especially when trying to gain muscle mass. Pull-Throughs were heavy weight, Cable Squats were done at moderate weight.
  4. Abductors x Split Squats
    8 x 12 reps | 4 sets
    Go heavy on the abductors which helps your most neglected booty muscle: the gluteus medius. Feel free to add weight with your split squat. My legs were dead by this time so I just did bodyweight.
  5. Roman Deadlift
    12 reps | 4 sets
    Low to moderate weight. I started with a low weight then added weight after each set.
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Buddha Bowls

Shot with DXO ONE Camera

Of course, I’m off prep and I can finally eat whatever I want! I’ve been dying to put together a “Buddha bowl,” they are healthy, beautiful and have become so trendy – but there’s so much you can put into them; sometimes it can be a little overwhelming. But today, I put together my first bowl after drooling over all the recipes on Pinterest. I totally recommend trying to make one – there is no strict rules as far as what makes it. It does include a variety of protein, vegetables, grains, and dressing. Some make full vegan bowls, vegetarian, or savory bowls. It’s completely customizable and total preference. Totally easy to fill your macros as well, if you’re looking for guidance you can break it down like this: 40% vegetables, 20% lean protein, 20% whole grains, 10% sauce, 10% add nutrients like sprouts, seeds, and nuts.

I’m going to share very quickly the one I made today, and probably ones I make in the future because they’re delicious and are so colorful!

Ingredients:

  • Organic lettuce
  • Organic red cabbage
  • Organic arugula
  • Red onion
  • Sliced carrots
  • Baked sweet potato
  • Baked asparagus
  • Organic avocado

Buddha Bowl Sauce:
Ingredients:

  • 1/4 cup water
  • 1/4 cup of olive oil
  • 1/4 cup of tahini
  • 1/4 cup of chickpeas
  • 2-3 cloves of garlic, pealed
  • 1 whole lemon squeezed
  • 1/4 cup nutritional yeast
  • 1/2 tablespoon turmeric

Blend all together!

If you’ve been dying to make one of these, and finally try it out let me know and share! I would love to hear what you put together.