Friday, January 5, 2018

5 Workouts for Quads

It's now 2018... still feels like 2017.  The weather is still messed up, but shout out to those on the east coast.  Stay safe!  My cousin got a snow day in DC yesterday, and I was jealous.  I know I just got back into the swing of work after holidays and vacation days, but it's always depressing when the festive decorations get taken down :(  Not to mention I was exhausted last night, after 3 days of work.

Since I don't do resolutions, and I talked about my one goal (push my mileage in training for the 12k), I'll go off topic.

Who else read Calvin and Hobbes growing up?
After I told my chiropractor my next race will be in San Francisco, she said I'll have to do a lot of quad work.  If we go up the Hayes Street hill, we'll have to go downhill at some point to get to the ocean.  So I've been mapping out some good quad exercises.


1) Lateral lunges - I don't do them often, and I shred my inner thighs whenever I do them.  I did them yesterday for the first time in forever, and yeah, I was already feeling it.  You don't know how much work the inner thighs do until they're shaking and don't want to work.

2) Lunges - Good ol' lunges.  What to double up?  Do a twist at the same time for some ab work.

3) Pure Barre thigh work - I've been doing so much hip work with Pure Barre, and now I need to make sure I do the thigh exercises as the same time.  Good thing there's a lot to choose from.

4) Goblet squats - I love to hate goblet squats, but it's another exercise that works more than one muscle group.  My Runner's World workout says get low enough, and it'll engage the glutes too.

5) Stretching - Last but not least, stretching.  I always stretch my quads when I'm doing my stretching routine.  I took the pose from Pure Barre, when we stretch after the thigh workouts.  It can hurt so good sometimes.


Friday Five 2.0 with Fairytales and Fitness and Running on Happy.

20 comments:

  1. We have no snow today but school was cancelled due to the cold! First time that ever happened for us.

    Hey, I use to have a student from Utah and she said that they often got so much snow that they never cancelled school. Even in 10 or more inches, they still went. Is it like that in Colorado too?

    ReplyDelete
    Replies
    1. I'm not sure, but there are enough people from non-snow states, I'm paranoid about driving in the snow here. I can work from home on days like that, which makes things easier.

      Delete
  2. I don't do resolutions either. If something needs fixing, why wait until 1/1? Wall sits are good for quads too.

    ReplyDelete
    Replies
    1. Exactly. I'm trying new things all the time during the year to see if it'll be better. Why start on New Year's Day?

      Delete
  3. I did well with my downhill race in UT. There were lots of hill repeats. And I see more of them in my future, because the race I'm signed up for in July is even more of a downhill!

    We got snow, and we certainly have the wind & cold right now, but the snow was not that bad. We were pretty much right on the bubble.

    ReplyDelete
    Replies
    1. The cold also makes it hard. Wisconsin winters were rough because it did get super cold, with wind.

      Delete
  4. Those are some of my go to leg exercises as well. I also like to do heavy resistance spin bike to build up my legs. Happy training!

    ReplyDelete
    Replies
    1. Thanks. I also realize I need to do calf exercises. Those seem to affect my ITB.

      Delete
  5. Have you ever tried stair climbing for training? It works the entire leg and glutes...and simulates hill climbing ;-)

    ReplyDelete
    Replies
    1. I haven't, but I have two staircases I can use at home.

      Delete
  6. I sooooo wish I could do all of these things but it bothers my ITB. :( I am very sad about it because I used to LOVE lifting lower body.

    ReplyDelete
  7. I second HoHo's emotion--wall sits are really good for quads. We do a lot of your exercises at CrossFit.

    ReplyDelete
    Replies
    1. I'd forgotten about those. I'll have to get those into my routine too. They were ones my PT went to a lot.

      Delete
  8. These sound like good exercises for the quads. I do alot of squats and lunges in my strength training program.

    ReplyDelete
    Replies
    1. I like exercises that work multiple muscle groups at once.

      Delete
  9. I love Calvin and Hobbs too!

    I refuse to run in SF because of the hills. :-) But strong quads are good for running regardless. Which race will you be doing?

    ReplyDelete
    Replies
    1. the Bay to Breakers. I never thought I'd do a race on those hills, but never say never.

      Delete
  10. I need to be better about stretching too. So many fitness things to focus on and so little time!

    ReplyDelete
    Replies
    1. I know! It seems like I'm always running out of time to do everything.

      Delete