Qtine leg day routines

ezav

ezav

Member
A little late to the game but might as well start now. Im looking to beef up my chicken legs w only ~30lb dumbbells and common household items at my disposal. Building mass is important to me but my main goal is preventing injury and improving strength for rotations, swaps etc. Drop ya routines
 
This dude has some incredible content. Great for skiing/climbing if that's your jam but

https://www.instagram.com/samsaramtnexperience/

This is one of the more relatable ones for skiing. Read the caption for the indepth explanation on why it's so good


Isometrics are actually insanely good at building strength. I've been doing them for climbing the past year and seen incredible gains, same with some workouts that I do for skiing (iso deadlift being the main one)

**This post was edited on Jun 1st 2020 at 1:53:04am
 
I read a similar TGR thread a while ago and a good recommendation was leg blasters. Not done them for a while but they’re great for building up leg strength and endurance

20 x bodyweight squats

20 x lunges (ie 10 each leg)

20 x squat jumps

10 x lunge jumps

basically do that in a row, give yourself 1 min rest then another set. I find 3 sets leaves me pretty disabled when it comes to walking down stairs

alternatively if you have a bike then get out on that and rack up some miles
 
14146102:Kretzschmar said:
This dude has some incredible content. Great for skiing/climbing if that's your jam but

https://www.instagram.com/samsaramtnexperience/

This is one of the more relatable ones for skiing. Read the caption for the indepth explanation on why it's so good


Isometrics are actually insanely good at building strength. I've been doing them for climbing the past year and seen incredible gains, same with some workouts that I do for skiing (iso deadlift being the main one)

**This post was edited on Jun 1st 2020 at 1:53:04am
Click to expand...

This is great stuff. Thanks.
 
14146102:Kretzschmar said:
This dude has some incredible content. Great for skiing/climbing if that's your jam but

https://www.instagram.com/samsaramtnexperience/

This is one of the more relatable ones for skiing. Read the caption for the indepth explanation on why it's so good


Isometrics are actually insanely good at building strength. I've been doing them for climbing the past year and seen incredible gains, same with some workouts that I do for skiing (iso deadlift being the main one)

**This post was edited on Jun 1st 2020 at 1:53:04am
Click to expand...

14146134:Julius_Steezer said:
I read a similar TGR thread a while ago and a good recommendation was leg blasters. Not done them for a while but they’re great for building up leg strength and endurance

20 x bodyweight squats

20 x lunges (ie 10 each leg)

20 x squat jumps

10 x lunge jumps

basically do that in a row, give yourself 1 min rest then another set. I find 3 sets leaves me pretty disabled when it comes to walking down stairs

alternatively if you have a bike then get out on that and rack up some miles
Click to expand...

Tried a combination of these yesterday and can barely walk huge ups to both of you
 
You can't go wrong with bosu balls (half yoga balls). I think the best workout for skiing is one legged sideways hops between two bosu balls with a few second holds on each leg. They're also good for planks, squats and pretty much any other workout. I also just bike a bunch
 
14147156:SkierPT said:
Follow my IG @SkiingPhysicalTherapy for some home workout ideas
Click to expand...

Assuming you don’t have any weights:

-Body weight squats

-lunges/ reverse lunges

-step ups

-Nordic hamstrings

-Nordic quads

-calve raises, single legs

-single Leg bridging

my channel has some ideas and videos for technique
 
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