Fitness with Jess

Single leg work!!

Holy smokes, your body reacts DIFFERENTLY when you use one limb compared to both. When you use both at the same time same time, you actually fall into something called the “bilateral deficit”, which means neither limb has to work as hard as it would alone. One at a time, the limbs have to really rely on their own strength, along with utilizing stabilizers to a greater extent.

These five moves provides good place to start for the lower body. You will have to perform each move twice; once per leg.

45 seconds on and 15 off

1️⃣deficit reverse lunges
2️⃣Bulgarian split squats (keep torso erect for quad maximization)
3️⃣single leg RDL
4️⃣figure 4 squat
5️⃣single leg calf raise (video was attempt no. 5 🤦🏼‍♀️)

How did it feel?

TRAINING IN ALL PLANES!

Love this one.

Our bodies move in three planes of motion for all activities: sagittal, frontal, and transverse. But much of what we focus on in training stays in the sagittal plane. Without spending time on the other two planes, we end up unbalanced.

Give this strength and power routine a try for a good 20-min workout.

Complete the strength moves (1,3,5) for 50 seconds each. Power moves (2,4,6) for 30 seconds followed by a 15-second rest.

4 rounds total

Sagittal plane:
1️⃣Swing squats
2️⃣Jumping lunges

Frontal plane:
3️⃣Lateral raises
4️⃣Hoo hoo ha (don’t talk to me about these being called “Heismans”😡)

Transverse plane:
5️⃣Transverse squats
6️⃣180° jump squats

Go get em!