How to Train Legs Like a Pro Athlete

August 12, 2019

How to Train Legs Like a Pro Athlete

Ever wondered what workouts and exercises the Pros do on leg day?  Our GlamFit Sponsored Athletes team got together for a great workout and to show off their favorite exercises. Create your own workout from the below exercises or get inspired to mix it up in the gym. All competitors from bikini to fitness and figure will benefit from these lower body power moves

Box Jump Burpee:

  1. Place your hands on the floor and quickly kick your legs back so you end up with your stomach and thighs on the floor and elbows bent.
  2. From this position, press up like you're doing a push-up, and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up.
  3. As you jump, jump forward so that you land on the box in front of you. This is one repetition.
  4. Quickly but gently step down from the box and repeat for recommended number of repetitions.

Make it extra challenging in a group workout and rotate who jumps up!

 

 

Kettle Bell Deadlift:

  1. Begin in a standing position with a kettlebell held with both hands. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
  2. Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels. Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise.
  3. When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.

 

Kettle Bell Single Leg Deadlift:

  1. Hold a kettlebell in each hand. Stand on one leg and bear weight, while  bending the other leg on your toes.
  2. Keeping the leg bearing weight knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
  3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

 

Kettle Bell Sumo Squat:

  1. Use 1 or 2 hands to pick up the kettlebell, pulling it up to your chest. Hold the kettlebell at chest level with both hands, making sure to keep your arms close to your body and elbows tucked in. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight. This will be your starting position.
  2. Pushing your hips back, slowly bend the knees and lower your legs until your thighs are just below parallel to the floor. Make sure to inhale during this portion of the exercise.
  3. Press through the heel of the foot and push your hips through to return to the starting position. Breathe out during this phase of the exercise.
  4. Repeat for recommended number of repetitions before bending your knees to lower the kettle bell back to the ground.

 

Reverse Lunge:

  1. Begin in a standing position. Your hands should be on your hips, hanging at your sides or holding Kettle Bells. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
  2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
  3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
  4. This movement can be done completely on one side before switching, or can be performed in an alternating fashion.

 

Barbell Full Squat:

  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
  4. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
  5. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.

 

Barbell Hip Thrust:

  1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
  2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
  3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Walking Lunge:

  1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
  2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  4. Step forward with your rear foot, repeating the lunge on the opposite leg.





Leave a comment

Comments will be approved before showing up.


Also in Tips and Tricks

WBFF Bikinis - Where to start, how does it all work?
WBFF Bikinis - Where to start, how does it all work?

November 15, 2019

A GlamFit Couture Bikinis is WBFF fashion style bikinis that is designed to your specification and made especially for you.  The design team at GlamFit Bikinis will work closely with you to create something truly special, limited only by your imagination and the laws of dressmaking. If this sounds like something you are wanting …read on!

View full article →

5 things to think about when ordering your competition bikini online
5 things to think about when ordering your competition bikini online

November 05, 2019

View full article →

Upper Body and Core Workout with the Pros
Upper Body and Core Workout with the Pros

August 19, 2019

View full article →

Size & Style Guide

Please take the time to read the below to find the size and style that is best for you.

 

How do I choose my brief size?

Your brief size is determined by your hip measurement. Your hip measurement is to be taken on your HIGH HIP which is on your underwear line--NOT around your glutes or widest part. Take a tape measure and measure the full circumference of your hips 

 

We want you to look and feel your absolute best on stage so please make sure you check your measurements properly. Remember to order with your stage weight in mind.
If you happen to be in between two sizes then please select the smaller size on your order form as you are likely to drop size as your competition date approaches. However if you are already close to stage weight then the bigger size may be more appropriate.
Size Hip Measurement 
4 70-75cm
6 75-80cm
8 80-85cm
10 85-90cm

This sizing chart applies to ALL of our bikini brief and figure suit styles.

 

Crotch Measurement

Your crotch measurement is an optional measurement you can offer when placing your order. Our pattern will fit the vast majority of sizes but you may feel free to add this measurement in your order notes if you have a c-section scar you wish to hide or if you want your bottoms to sit higher or lower than usual.

 To find your crotch measurement, take your tape measure to your back and hold the end of it at the top of your underwear. Pass the tape though your legs and take note of the measurement of where you would like your suit to sit at the front. Somewhere between 35-50cm is considered normal. Please contact us if you have any troubles.

Competition Bikini measurement

 

 

How do I choose my Brief Style?

We offer 3 different brief styles, Standard, Euro and Figure suit. 

Competition Bikini

Standard style briefs is our original and most popular cut. These bottoms are suitable for All bikini and fitness federations. They sit around the hips and have a butterfly shaped scrunch bottom to accentuate the glues. 

Fitness Competition Euro Russian Cut

 

The Euro Cut briefs have a V shape with a scoop front and butterfly scrunch bottoms. It is designed to sit high over the hips to give a flattering look to your midsection and create the illusion of elongated legs and smaller waist.These briefs are best suited to European competitors and federations like IFBB.  Lots of ICN girls also love this look. We have noticed this style is becoming more popular with all federations.

Competition Bikin

Our figure suits come with a high V-Shape front and back. The briefs and are designed to sit high on the hips. The straps are adjustable and criss-cross on the back, which clips onto the top.They come in all our different cuts. Pro, Brazilian, Extra Cheeky and Cheeky and DO NOT have a scrunch bottom unless requested otherwise. Model wear Size 6, Brazilian Cut.

You can choose Standard Moulded, Sweetheart Moulded or Slider style tops. We do not offer Bombshell Diva cups with figure suits due to poor bust support and  possible gaping from the chest.

How do I choose my brief cut?

Each of our 3 brief styles come in 4 cuts. From smallest to largest they are Pro, Brazilian, Extra Cheeky and Cheeky. 

Pro Cut: If you have great glutes and want to show them off. then the 'Pro' cut is perfect for you.

Brazilian: Our most popular cut is our ‘Brazilian’ it is a great all rounder and is suitable for most federation.

Extra Cheeky: For federations that require 1/3 coverage we recommend the ‘Extra Cheeky’ cut.

Cheeky: For federations that require 50% coverage the ‘Cheeky’ cut is your best option.

 

Competition Bikini Cuts

 How do I choose my top size?

We have 3 different top style to choose form. Sweetheart moulded, Slider, Bombshell diva.  

Competition Bikini Top            

Our most popular cup is the 'Sweetheart' Moulded top. These scooped bra tops have a layer of padding sewn in to help enhance and shape the bust. This style is a great all-rounder and suits competitors with natural or enhanced breasts. This top style has been popular with girls with smaller busts as it adds fullness and cleavage whilst adding curves to your look. The shape of the cup also hugs the chest, preventing gaping and provides plenty of support. For natural competitors who want to control excess skin from breastfeeding or a huge weight loss, the sweetheart cups are great as they can help stop any ‘spillage’. The shape also helps to add an extra cleavage boost, especially when extra padding is added. For competitors with implants this style is great as it moulds to in implant perfectly and sits nicely under the bust to hide any scaring from surgery.

Model wears DD Slim Coverage. 

 

Competition Bikini TopSlider glamfit fitness competition bikini

Our Slider style top is a traditional triangle bikini, they are designed to slide along a draw string. This allows for more flexibility in the size and coverage of the top. This style is suited to competitors with implants.  For our smaller busted girls, this top is not the most flattering because it is not padded or moulded. Slider bikini tops come with a thin layer of padding to avoid ‘high beams’. 

Model wear DD Slim Coverage

Competition Bikini Top

Our newest design the 'Bombshell Diva' top has one continuous underwire which peaks in the centre. This style is suited to WBFF, IFBB and other fashion focused federations. It is a deep plunging bra that creates the perfect cleavage. It is best suited to most girls with implants or a large natural bust. We do not recommend these cups if you are smaller than a natural B cup.

Model wear DD Size.

Diva Sweetheart Bikini Top

Our Latest Bikini cup the 'Diva Sweetheart' is designed to give you the European body building competition look.  It looks great with natural or implant busts, it comes with inbuilt push up.  If you are wanting the extreme cleavage look, we recommend sizing up and adding extra padding to your order.

 

Competition Heel Size ChartShoe size guide

If you need assistance with finding your size, please contact us BEFORE placing your order on +61409699270 or by emailing bikinis@glamfitbikinis.com, we are here to help :)