Strongman Eddie Hall is wasting no time getting in his training from home while waiting out the coronavirus quarantine. He’s shared his latest leg workout with his YouTube followers from his backyard via livestream—and as a bonus, it’s a workout that you can do with your kids as well, thanks to some smart variations.
“We’re going to do a light workout using your own bodyweight,” he says at the beginning of the video.
For the warmup, he start with 10 ankle rotations per leg, followed by hip rotations (to the tune of Sisqo’s “Thong Song,”), followed by some hamstring stretches by touching your toes, widening your stance to touch your feet on both sides. He finishes by jogging in place.
Eddie Hall’s Backyard Lower Body Workout
The workout looks something like this, 1 minute on, 1 minute off, for 3 sets:
– Stepups (3 reps each side, switch)
– Supermans (3 reps each side, switch)
– Lunges (3 reps each side, switch)
– Squats or Jumping Squats
– Good Mornings
– Bulgarian Split Squats (3 reps each side, switch)
– Wall Sit (1 minute)
As he starts with step ups, he instructs, “Use a couch or chair, doesn’t matter. Put one foot on it, step up and slow and controlled on the way down. Feel the firing of the glutes and quads.”
For the Supermans (which are not performed on the ground like this, but more like a single-leg Romanian deadlift), he balances on one foot with both hands in the air, and his son decides to try it out.
“Either join in or bugger off,” he laughs. “You should feel that fire in the glutes and hamstrings. It’s also really good for your core, belly and back.”
Next, he’s on to lunges.
“Big step forward, drop the knee and up,” he says.
Hall skips the jump squats for the standard variant. Then, he hits good mornings, using household items for weights. For adults, he suggests using weight, like a bottle of laundry detergent. For the kids, he suggests no weight.
“You don’t need much space to do this,” he says. “You just need a couch or a chair in the living room, just two square meters. There’s no excuses for not training at home. None whatsoever.
Bulgarian split squats are followed by a wall sit.
“This is really tough,” he groans.
He does this workout for 3 rounds total. After the final round, he grabs a mat and stretches out.
He stretches his hip flexors, each side for 20 seconds.
“You will feel taller, you will better, and your back won’t hurt as well,” he says.
Next, he sits on his butt, stretching both legs out, and reaches for each leg for 20 seconds, then brings in both legs for a final hamstring stretch. He finishes on his stomach, with a cobra stretch.
“I’ve just proved to everyone that even the World’s Strongest Man can do a whole leg workout at home,” he says.
Source: Read Full Article