Lady Viking Leg Training – UCW Magazine Nov/Dec 2021

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From the pages of the UCW Magazine Nov/Dec 2021, “Lady Viking” Linda Josefsson shares her leg training tips with our readers.

1 Reverse hyper extensions-strengthening and warming up the posterior chain. Excellent for the lower back.
Secure yourself to the back of a bench. Keep your legs in a V position. Tap the floor with your toes then bring them straight up as far as you can while squeezing the glutes and hamstrings. 3-5 sets of 20 repetition depending on level

2 Band walking-strengthening the glutes and pelvic girdle to create hip stability. Walk sideways 15 steps to the right then 15 to the left. Repeat 3-5 times depending on your level. Step wide with the lead leg then a smaller step with the leg following to keep tension on the band.

3 Leg extension- quad builder and strengthening your knees. As part of this particular workout do 3-4 sets 15-20 reps with medium weight. Feet are flexed to put more pressure on the vastus medialis.

4 Leg press regular foot position (feet slightly wider than your hips) 12-15 reps, 3-4 sets

5 Smith machine squat with feet slightly in front- feet are slightly forward and close together to work the quads 12 reps for 3-4 sets

6 Alternating step back lunges- stand in a neutral position with feet hip width apart. Step back into a lunge with right leg, come back up to starting position then step back with left leg. 12-15 reps each leg for 3 sets





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