A short story about this ministry…

MyWayMinistries has emerged out of the unexpected, whereas the Holy Spirit prompted me and put on my mind the idea of a website which would be a true inspiration to others as He insisted.

This piece of work is to serve as a vessel and a blessing in a community of believers so as to encourage, exhort and heal ordinary people like you and I and those out there that are as well desperate and hungry after a world of truth and comfort and have not yet known and met Christ Jesus as their Lord and Savior.

We started out knowing not what the Lord had in store and what the next steps would be? So In the patience was I to wait until the Lord had revealed and strengthened His calling for this prophetic ministry to preaching the the Good News about Christ Jesus and the coming Kingdom and also concerning the unveiling of the End times Bible Prophecy and mysteries.

This is the Lord’s great commision imparted to each one of us which is to preach the Good News of the Kingdom of God and how we have been saved and were called to His marvellous light.

These are Jesus’ words, “You will know the Truth, and the Truth shall make you free.” John 8.32

Home Fitness Workouts How Often Do You Need To Do Leg Workouts To See Results
How Often Do You Need To Do Leg Workouts To See Results

How Often Do You Need To Do Leg Workouts To See Results

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Here’s how Zurmuhlen would break down two leg workouts for the week:

DAY 1

1A Compound hip-dominant movement: deadliftvariation (conventional, sumo, or trap-bar deadlifts)
1B Mobility or posture correctives (like thoracic spine mobilization)

2A Quad-dominant accessory exercise (goblet squat, kettlebell squat variations, plate-loaded front squat)
2B Unilateral hip-dominant accessory exercise (single-leg supine glute bridges, single-leg off-bench hip thrusts, single-leg deadlifts)

3A Loaded carry variation
3B Anti-extension core exercise (reverse crunches, roll-outs, plank variations)

DAY 2

1A Compound quad-dominant movement: squat variation (barbell squats, front squats, goblet squats)
1B Mobility work or posture correctives (like dead bugs)

2A Hip-dominant accessory exercise (hip thrustsRomanian deadlift variations, kettlebell deadlift variations, leg curls on gliders)
2B Unilateral quad-dominant accessory exercise (step-ups, lunge variations, split squats, Bulgarian split squats)

3A Loaded carry variation
3B Anti-rotation core exercise (Pallof Press variations, cable chops/lifts—you can use a resistance band if you don’t have access to cables)

Zurmuhlen also swears by these four leg exercises in particular:

romanian deadlift slider thumbnail

DUMBBELL DEADLIFT

“Dumbbell deadlift variations are great for posterior-chain accessory work, and for learning how to hinge properly before moving onto traditional deadlifting with the barbell or trap bar.”

How to: Hold a dumbbell in each hand at arm’s length in front of hips. With knees slightly bent, hinge at hips to lower weight to the floor. Keeping back straight, squeeze glutes to thrust hips forward and return to start.

(For dozens of fat-blasting routines you can do at home, check out Salty Cat Workouts—the all-new site that features the world’s best video workouts for free!)

fitgif goblet sumo squat

GOBLET SQUAT

“These are great for learning how to squat with good core activation and posture, and they can be very challenging if you load them up and work at different tempos,” says Zurmuhlen.

How to: Stand with feet hip-width apart and hold a dumbbell vertically in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat, elbows brushing the insides of knees. Push back to start. That’s one rep

split squat

SPLIT SQUATS

“These are are a great bridge exercise before introducing true single-leg work. They can also be very challenging if you add weights.”

How to: Stand with legs staggered, left foot about two feet in front of right. Bend knees to lower body until left thigh is parallel and shin is perpendicular to the floor. Straighten legs to return to start.

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