Squeeze: Lower Body Challenge

Tracy Effinger
Year Released: 2008

Categories: Ballet/Barre, Lower Body Strength


Squeeze Lower Body Challenge (2008) with Tracy Effinger

I am in my 40’s, an advanced level exerciser, and my most reached for dvds are Powerstrike, Booty Barre, Squeeze, and Tracy Anderson.

I do this workout probably twice a month, and have for a year or so. It is quite tough, every single time, and so has a dread factor. It seems silly that it should be so hard and leave my hamstrings sore for two days afterwards, because the workout is only a half hour, and half that time you are doing easy basic moves, although at high reps. It’s the last 15 minutes of standing leg lifts that kills! I would say this workout is for people who are already advanced, and just want a new way to torture their legs. Tracy starts of with deadlifts at rapid speed. If you have done deadlifts to death in the past years, and you can zoom into them with perfect form, you are safe. They are just to warm you up, they don’t fatique the legs, just one set. Then she does 3 sets of tiptoe lunges and squats, which are doable, and she keeps you going by adding on a pelvic tilt towards the end of the many reps. Tipping your pelvis up towards your belly button really pulls on the muscles, forcing them to work in extension. Then, I think 3 sets of 20 reps on lunging back, all reps on one leg and then switch. These are mundane. The last section Tracy calls “around the world” leg lifts. She basically does 4 sets of leg lifts, lifting your leg, forwards, to the side twice, and then back. All on one leg and then switch. I think the reason these just burn is because of the pulsing lifts, where you hold your leg as high as you can lift it, and pulse. Once, I threw my hip flexor into spasm, forcing myself to do the reps, and had to see a massage therapist afterwards to sufficiently stretch it out again. But that is just a reflection on me, accepting the gruelling work and not having the good sense to stop early. And that is the end. I usually do this workout with a half hour of cardio before, or a half hour of yoga after, since I have an hour to work out. And sometimes, followed up with an Epsom salt bath, to relieve the anticipated soreness. If anyone does this workout with ankle weights on, I’m in awe of them.

Desie

03/26/2012