1.29.15
Legs For Days: A Quick Leg Workout With Celeb Trainer Don Saladino

When your client list includes Blake Lively, Scarlett Johansson, and Hugh Jackman, you know you’re doing something right.  Don Saladino is not only a Hollywood fave, he’s worked with some of the hottest athletes in the sports world. What does that mean for us? It means that he’s got that special know-how to blend the best of both the A-list and athletic worlds to get us results that make us look great, feel better, and actually last in the long haul!

Last month, we told you all about Don’s go-to method called split training, in which one full workout is dedicated to each set of body parts. Not only does this give your muscles ample time to recover, it means you can devote all your attention to one part without worrying you’ll run out of time! We’ve got a week’s worth of workouts lined up for our readers to get results – and get out of the gym – faster than ever.

After you’ve conquered Don’s chest + biceps workout on Day One, move onto this no-frills, no fuss leg workout – focusing on your quads, hamstrings, and calves for star-worthy stems you’ll want to show off. Here’s Don…

A Quick Leg Workout With Celeb Trainer Don Saladino

Warmup

Warmup for 10-15 minutes to prime and prep your body.

Foam rolling: Foam rolling involves lying on a cylinder-like foam roller and rolling any area of the body that is tender. Think of it as using a rolling pin to roll dough. Do not roll bone – the roller is to be used on the fleshy areas of the body such as hips, hamstrings, quads, glutes and calves (like this).

JUMP, THROW & CARRY

Perform 2-3 rounds of this circuit to stay athletic and mobile.

Jump: Box jump, 10 reps. Find a box suitable for you to jump on, somewhere between one- and two-feet tall. Start with your feet shoulder-width apart. Squat down before jumping, keeping your arms behind you. Launch up by extending through your hips and knees down to your ankles. Launch your arms forward and up. Try to land on the box with bent knees to absorb the impact through the legs. You have the option of either jumping down or stepping down one leg at a time (like this).

Throw: Side med ball toss, 10 reps each side. Start by facing your partner with the ball in both hands at mid-chest level. Rotate your torso to your right and quickly turn left, throwing the ball as hard as you can to your partner. Your partner will repeat your motion and send the ball back to you. A partner is not required for this exercise if you have a re-bounder (like this).

Carry: Arm suitcase carry, 50 yards down and back. The suitcase carry requires a single kettlebell. Inhale and bend down at the hips to grab your kettlebell. Rise as you exhale. Try to tighten your core and maintain a straight form. Now try and walk 50 yards, down and back (like this).

Legs

Barbell Back Squat: 5 sets of 5 reps. Position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position (like this).

One Legged Squat to Bench: 3 sets of 5 reps. Maintain a shoulder-width stance and keep your head up. Lower yourself backwards into the bench behind you on a single foot of your choosing, lifting your free foot forward as you squat to the bench. Raise your dumbbells as you exhale while simultaneously pushing down with the same foot as before. Lower your free leg back to the ground as you assume a standing position. Repeat on your other leg (like this).

One Legged RDL: 4 sets of 8 reps. Balance on one leg, holding a dumbbell or kettlebell in your opposite hand by your hip. With the balancing leg slightly bent and a flat back, bend forward at your waist until the dumbbell or kettlebell is just above floor (like this).

Lateral Lunge to the Bench: 3 sets of 8 reps. Begin in a wide stance directly in front of a box or bench. Lunge to your left side, keeping the weight in your left heel and your chest up throughout. Let your hips sink back and down, and then drive off your heel to the starting position (like this).

Walking Lunges: 3 sets of 10 reps. Holding dumbbells in both hands, walk in large controlled steps. Lower your hips toward the floor and bend both knees. Your back knee should come close to the ground and your front knee should be directly over the ankle (like this).


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