Whenever you are training legs, during most exercises you can target another muscle group. During this leg workout we will also target shoulders. By utilizing the legs and the shoulders we have now made this a compound movement. Compound movements are known to help burn more calories and enhance your results in a shorter amount of time.
Let’s Focus On Legs
During this workout we will complete two separate exercises. One is a single leg lunge with a shoulder raise. In the video you will see the athlete moving up and down targeting their legs. This motion your legs will undergo contractions and eccentric movements throughout full range of motion. It is important to maintain proper foot position. Your toe should not be pointed to the right or to the left. It should be facing forward in a neutral position. You will also want to focus on knee position. Do not let your knee creep over your toe. Stay in a balanced centered position.
What About The Shoulders
To complete this exercise properly select a weight that you can manage for 20 to 30 seconds during a static hold. Grabbing too heavy of a weight will lead to impingement and problems with the exercise. You should feel the burn about 50 to 60% of the way through the exercise. It should not be a struggle to hold a plate up instantly. After completing 8 to 12 repetitions with one leg, you will then switch legs and maintain the shoulder hold.
Let’s Finish Up
The second part of the exercises more of a heart rate movement. Slide your leg back into the reverse lunge position and accelerate up throwing a medicine ball off the wall. Repeat this process until you are fatigued. Utilize each leg is a dominant leg and drive the ball up as high as you can.