CrossFit Athlete Aimee Cringle Shares Barbell Workout for Awesome Legs

Are you looking to enhance your lower body strength, muscle mass, and overall power? This workout, crafted by CrossFit Games athlete and Fittest Woman in the U.K., Aimee Cringle, is designed to help you achieve just that. Featuring two fundamental barbell exercises (and one bodyweight too), this routine will target your legs, glutes, and core, improving muscle endurance, explosiveness, and athleticism.

Strength training is essential for building muscle mass and improving physical performance. For those focused on lower body development, incorporating compound movements with varied intensities can yield significant benefits.

This workout, first shared by Tom’s Guide, focuses on back squats, Bulgarian split squats, and box jumps—a combination that Cringle asserts will bolster your muscle endurance and explosiveness. Whether you’re a seasoned athlete or a fitness enthusiast, this workout can be tailored to fit your current fitness level while challenging you to progress.

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The routine begins with a comprehensive warm-up to prepare your muscles and joints, ensuring you can perform each exercise with proper form and reduced risk of injury. The main workout consists of a mix of heavy lifts and dynamic movements, structured to push your limits and maximise gains.

CrossFit Athlete Aimee Cringle Shares Barbell Workout for Awesome Legs

Warm-Up (10 Minutes)

A proper warm-up is crucial for any strength training session, particularly when it involves heavy lifting and dynamic movements. According to Cringle, mobilising your hips and ankles is essential for achieving the correct squatting position.

1. 90/90 Hip Rolls: Sit on the floor with your legs bent at 90 degrees in front and behind you. Rotate your hips to switch sides, holding the position briefly on each side.
2. Bootstrappers: From a standing position, bend down and grab your toes. Drop into a squat position, keeping your elbows inside your knees, then return to the standing position.
3. World’s Greatest Stretch: Step into a deep lunge, place your opposite hand on the floor, and rotate your torso towards the sky. Repeat on both sides.

Next, warm up your legs with some light cardio on a bike or rowing machine, followed by air squats and glute activation exercises such as lunges or split squats.

Workout Overview

This three-move workout is structured to increase your lower body strength and power through back squats, Bulgarian split squats, and box jumps.

Back Squats

Sets and Reps:

• 1 set AMRAP (max 10 reps) @ 82.5% 1RM
• 3 sets / 3 reps @ 70% 1RM
• Rest: 2:30 minutes between sets

Instructions:

1. Position the barbell on your upper back, with your feet shoulder-width apart.
2. Lower your body by bending your knees and hips simultaneously, keeping your chest up and back straight.
3. Push through your heels to return to the starting position.
4. Keep your knees wide open to help you get into a full squat position.

Tips:

• Ensure you are familiar with calculating your 1RM (one-rep max) to select the appropriate weight.
• Focus on maintaining a straight back and engaged core throughout the movement.

Bulgarian Split Squats Supersetted with Box Jumps

Sets and Reps:

• 3 sets of 8 reps per leg for Bulgarian split squats
• 5 tall box jumps immediately after each set

Instructions:

Bulgarian Split Squats:

1. Stand about half a meter in front of a knee-high platform, with your torso upright and a barbell across your upper back.
2. Position one foot on the elevated surface behind you.
3. Slowly lower your back knee toward the floor, ensuring your forward knee tracks over your toes.
4. Drive upward to return to the starting position.
5. Repeat on the other leg.

Box Jumps:

1. Stand in front of a tall box.
2. Bend your knees slightly, hinge at the hips, and swing your arms back.
3. Jump onto the box, landing softly with bent knees.
4. Stand tall, then step back down and repeat.

Key Benefits

• Back Squats: Primarily target the back, glutes, hamstrings, calves, quads, and core muscles. They help engage the upper back and allow maximal loading, aiding in building strength and power.
• Bulgarian Split Squats: Enhance balance, stability, coordination, and core engagement. They are effective for activating the glutes and promoting muscle growth.
• Box Jumps: Develop lower body and core power, recruit fast-twitch muscle fibres, and enhance explosive strength.

Summary

This three-move workout by Aimee Cringle is an excellent routine for anyone looking to build lower body strength, muscle, and power. By combining heavy back squats with the dynamic movements of Bulgarian split squats and box jumps, you can improve muscle endurance, explosiveness, and overall athleticism. Remember to start with a thorough warm-up to mobilise your hips and ankles and prepare your muscles for the intense workout ahead. Stay consistent with this routine, and you’ll notice significant improvements in your lower body strength and performance.

Key Takeaways

By incorporating these exercises into your routine, you’ll be well on your way to achieving a stronger, more powerful lower body.

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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.