Cathe, "Legs + Shoulders" question

[Sekcy_Gymnast]

Hey Cathe,
This morning (Wednesday July 19) I did your Slow and Heavy Legs and Shoulders workout that was on Fit TV, and first of all I just wanted to say I really loved it! I really learned that proper technique, form, and NO MOMENTUM:7 is really important, and is better for working the muscles.

Second, I just had a couple of questions about different ways to do some of the exercises, and just wanted to know what you thought. When you did the calf raises with the weights, would it be ok to do them on the step w/ ankle weights, and maybe 10 or 12lb dumb bells? Since I'm a gymnast, (and you were once one too) than you know that after a while, your calves get really strong from always standing on high toe on beam, and preforming turns, jumps, leaps, tumbling, ect. Would it be a good idea to do this?

My other question was when you did the quats w/ one 40lb dumbell in your hand, and was working the inner thighs and butt, would it be ok to use a barbell, not across the chest, but maybe just in an overhand grip at about level with your thighs? Or if I should use 2 dumb bells at a weight good for me? I don't have a 40lb dumb bell, so would any of those variations be a good idea, and still work the muscles as hard as your doing?

Thank You for all your help and Happy Birthday!
:+

You Rock,
Adri

 

[Cathe Friedrich]

RE: Cathe,

Hi Adri! Sure you can do calf raises with additional weight. We actually do this in some of my other workouts. I think you will be better off holding a dumbbell in the same hand as the lifting leg as opposed to using an ankle weight. The bulkiness of ankle weight could interfere with your range of motion plus not be as effective as placing a heavier weight in your hand directly over the working muscle.

For better balance (although as a gymnast balance is your forte ;-)) you may want to hold on to the back of a chair with your left hand and put the weight in the right hand. Then place a 4 inch object (your step topper is fine) under the ball of your right foot and let your right heel hang off the edge. Now continue to lift your heel up and lower it down slightly below the level of your step edge until you reach fatigue. Repeat on the other side. Do either two or three sets per leg like this.

For squats you can place the barbell in any position that is most comfortable for you. The main thing is that you remain in your wide stance to recruit those adductors. I like the position we used in this workout because that weight really pulls me down deeper and I feel a good challenge and stretch.

Have Fun~

 

[Sekcy_Gymnast]

RE: Thank You

Thank You for all your help Cathe! I'll be sure to do what you said when I do The Leg and Shoulder Workout. I truly appreciate your time and effort to answer my questions.

Your the Best
Adri