Level Up Your Workout with Accessory Training
An extra 10 minutes can be a game-changer!
Here at Athletic Aging, the focus of the Weekly Workout series is rooted in functional fitness to promote “general physical preparedness” providing an approach to physical fitness that can be modified for any fitness level. For active women, this training lays a foundation for improving general fitness. For the recreationally competitive and elite/professional athletes, these workouts help improve physical performance in their sport when integrated as part of their sport-specific training.
I recently had a consultation with one of our loyal Athletic Aging subscribers who asked about the role of movement sequences designed to isolate specific muscle groups as compared to the general, more complex movements that we see so often in the Weekly Workout series. I’m so glad she raised this point because these more focused sequences can be very effective when integrated to complement the muscle groups that are targeted in a more generalized session.
For example, if the main workout of the day (WOD) is 5 rounds of a 400m run alternating with 5 heavy deadlifts, a complimentary sequence to follow this workout may include 3 sets of 10 quad squats (isolating the quadriceps) followed by a 10-second isometric hold with 30 seconds of rest in between sets. This sequence complements the deadlift by targeting the muscles on the front side of the legs and complements the running sequence, stimulating the quadriceps in a totally different way. The end result is a balanced lower body workout that pushes the limits of the quadriceps and carries a greater adaptation requirement than if you did the WOD alone.
Today’s workout is a modification of an accessory from one of my favorite programs, TrainFTW that targets the quadriceps. This sequence can be performed in less than 12 minutes. I would suggest adding it to the END of a lower body training session such as Kettlebell Fun from the Athletic Aging archives.
QUADRICEPS ACCESSORY
Movement Practice - Watch the videos carefully!
Goblet Quad Squat: Select a 10-25 lb plate or other stable structure to elevate the heels 1-2 inches off the ground. Select a kettlebell or single dumbbell at a weight where 10 repetitions can be done confidently unbroken, however, becomes challenging at repetition 7-8. Hold the kettlebell / dumbbell close to you at chest level or use your body weight only.
The single-leg lunge with a forward lean shifts the weight forward slightly to focus the load on the quadriceps rather than the hips and gluteal muscles. Select a lighter-weight set of 2 dumbbells or simply use body weight. Watch the video and perform 10 repetitions on the right then switch and perform 10 repetitions on the left. This gets pretty spicy following the goblet quad squat!
** For best results, stick closely to the stated rest intervals to maintain that increased time under tension
3 rounds for completion
10 goblet quat squats
30 seconds of rest
10/10 single-leg lunges with a forward lean
1 minute of rest
Relax and Recover
Leg days require a little extra attention to recovery because they are composed of the largest complex of skeletal muscles in the body. Show them the love they deserve with this 15-minute lower-body stretch sequence.
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Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.
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