'lockdown 2.0' four week leg programme

"I believe enjoyment is the source of all things health and wellness! Being a healthier version of yourself should not feel like a chore, but rather a journey to finding the things you love!..."

introduction

Welcome to The British Bengalis Lockdown Leg Day Programme. During this pandemic we have been working alongside Neil Deb to provide ongoing support to British Bengali community bubbles. This programme is 4 weeks long and factors in two sessions a week set up in circuit style sessions/workouts.

The Lockdown Leg Day Programme has been developed by Neil Deb and here is a little intro’ about him:

Neil has been working in the Sports / Fitness / Recreational industry for over a decade and brings with him key experiences and competences in the delivery of physical and personal development to a broad spectrum of individuals and groups.

From a personal standpoint, Neil has competed to a high level in various sports ranging from football, water-polo to representing England internationally in Kabaddi! Neil states:

"I believe enjoyment is the source of all things health and wellness! Being a healthier version of yourself should not feel like a chore, but rather a journey to finding the things you love! Put it simply: if you enjoy what you do, you're more likely to do it! By approaching things with positivity, you build consistency and habits leading to sustainable health benefits (both physical and mental) Health and wellness is a marathon not a sprint, thus creating strong foundations is essential"

What's in this article

Your performance specialist: Neil Deb

Before we start...

Exercising regularly has wide-ranging physical, emotional and social health benefits. You need to exercise safely to remain healthy and injury-free. If it’s safe and painless, you’re more likely to stick to it! Safety is about using common sense, understanding basic techniques and listening to your body. Here are some tips to ensure you consider the past, present and future of your physical activity:

1. Be aware of your body. Think about how the particular exercise is making you feel. If something doesn’t feel right, stop immediately and seek medical advice.

2. Warm up and cool down. Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.

3. Pace yourself. Have at least one recovery day each week to rest. If you are experiencing pain, rest until the pain has gone.

4. Mix it up. Try other sports and exercises to reduce the risk of overtraining.

5. Stay hydrated. You can lose around one and a half litres of fluid for every hour of exercise; so drink water before, during and after a session.

6. Be weather aware. Take it easier in hot weather and wear clothing and sunscreen to protect yourself from the elements.

7. Do it right. Try to get the technique right from the beginning, to ensure you are using your muscles correctly.

8. Check your gear. Make sure your shoes and equipment fit properly and are right for the activity. Look after your equipment and check it regularly for safety.

9. Be sensible, especially at night or in secluded areas. Take a friend or your dog, stick to well-lit areas and wear bright or light-reflective clothing so drivers can see you.

Health disclaimer

Prior to performing any of the exercises suggested, we draw your attention to the below health disclaimer for your consideration:

I, the user of this programme am aware of my health and physical condition, and having knowledge that my participation in any exercise programme may be injurious to my health, am voluntarily participating in physical activity by requesting for this The British Bengalis lockdown leg day program and I hereby acknowledge this release, of The British Bengalis and any of its associate members from liability for accidental injury or illness which I may incur as a result of participating in physical activity. I hereby assume all risks connected in addition to that and consent to participating in such activities.

Warm up / cool down stretches

Please see below some stretches below to ensure you have adequately stimulated your muscles prior to exercise. For a warm-up, I would recommend holding the stretch for no less than 6 seconds. For a cool-down, I would recommend holding the stretch for no less than 15 seconds. There are also some youtube clips for a more comprehensive warm-up / cool-down.

Four week programme logistics

Please see the links for the comprehensive warm-up and cool-down videos, below. Please make sure these are performed pre / post workout to get the most effective workout, reduce injury and promote recovery.

• You can watch the suggested warm-up video here

• You can watch the suggested cool-down video here

These legs sessions are split into two parts:

1. Static

2. Dynamic

The static session is designed to build muscular endurance and condition leg muscles with movements with the body planted to the ground. If you are seeking an extra challenge either: slow down the movement(s) and/or add weight to yourself (weighted vest/ bag with books)

The Static session will support the dynamic session, which will work on muscle power, explosiveness and balance. These session(s) require movement of the body off the ground and into the air.

Four week Leg programme

Bonus: 10-minute abs workout

Perform the exercises (below) back-to-back for 3 rounds, taking 60 - 90 seconds rest in-between. this can be performed in the gym or at home (as they are all body weight exercises and require minimal equipment (performing the exercises on a rug, or exercise mat on wooden floors can provide comfort).