I got some great news from my wife yesterday – NO, we’re not pregnant with our 6th child.
She hit her pre-pregnancy weight over the weekend!
We’ve been training hard over the past few months to get her back in shape for soccer (she plays in a woman’s league every Friday night) and to get her pre-baby body back – which according to her, she hasn’t had in about 12 years.
I’d beg to differ.
Anyway, for the past few months we’ve been doing very specific things to make sure that her joints stay healthy AND that she gets her "sexy" back.
As her "trainer", one of the main things that I’ve been focusing on are single-leg exercises for her posterior chain. Females especially should train their hamstrings and glutes more because of their predisposition to being quad (or anterior) dominant.
With my wife, being athletic and really going hard on the soccer field, I also really wanted to make sure that 1) she was as protected as possible from the aggressive cutting and planting that she has to do on the pitch and 2) that she develops the ability to accelerate in short bursts.
Single-leg training is something that I think EVERYONE – male or female – should focus on.
In everyday life, it’s rare that we’ll ever encounter a situation where we do things with both feet in contact with ground at the same time with even weight distribution. Running or sprinting is a single-leg activity. Climbing stairs is a single-leg activity. Even regaining your balance is a single-leg activity.
We need to train using single-leg exercises to stay healthy.
Don’t get me wrong, I love the bi-lateral (2 leg) exercises as well. Everyone knows that 2-handed kettlebell swings with a heavy KB is my go-to conditioning exercise. But for athletic performance, symmetry and joint health, 1-leg exercises are incredibly important.
So in saying that, I’ve filmed a video for you of some of my favorite Glute and Hamstring single-leg exercises using both a Kettlebell and your own bodyweight. I strongly suggest that if you’re not doing some type of single leg training, that you start immediately.
And if you are doing some single-leg work, please let me know what some of your favorite exercises are and I’ll film them as well for future video!!!
Enjoy your week, guys!
p.s. I’ve been using the Women’s Program from the TT Kettlebell Revolution to get my back to her athletic & sexy self. You can check that program out, as well as the main TT Kettlebell Revolution Workouts HERE…