Just ThighsJoyce Vedral
Year Released: 2005
Categories: Lower Body Strength
This is a great one from Joyce with a slower lifting speed (Marthe counts). You have time to change weights between exercises.
Length: 34 min.
You super duper giant set for thighs using the full pyramid system 12/10/8/10/12 reps. There are 5 rounds (1 for each step in the pyramid) concisting of 8 exercises before you get a 15 second rest. All the standing leg work are squat variations. The 8 exercises are performed with or without dumbbells. If no dumbbells are required, 15 reps are performed. If youíre time crunched, stop after 3 rounds (so you pyramid up only).
1)Standing leg raises front and side (no bells)
3)Standing leg extension front (leg stays up, extend from knee, no bells)
4)Hack squat (bells behind back)
5)Seated simultaneous leg extensions w/bell between feet (no bells)
7)Supine single leg sweep (lift leg until perpendicular to ceiling, no bells)
8)Lying simultaneous leg curls w/bell between feet
This is just 1 giant set of 8 exercises. You repeat this 4 more times using the true pyramid system!
I think Iíll perhaps sub exercise 3 with quick shallow unweighted lunges in stationary position, and exercise 7 with unweighted tall box leg presses. If Joyce goes too fast for leg presses, Iíll stay on top of the tall box, dipping a leg slightly down behind the tall box 15 times, letting the stationary leg do a static contraction.
One could alternate full versions and time crunched versions of the Just Joyce titles, thus maintaining a two-day split and shorter workout time, but still reaping the benefits of doing the full pyramid this way:
Day 1: Just Arms (full) + Just Bra-Roll (time crunch)
Day 2: Just Thighs (full) + Just Butt (time chrunch)
the next two days are REVERSE:
Day 3: Just Arms (time crunch) + Just Bra-Roll (full)
Day 4: Just Thighs (time crunch) + Just Butt (full)
Day 5: See Day 1
Day 6: See Day 2
The next week you would start out working the lower body instead of upper body, keeping upper and lower body in balance.
So you alternate full and time crunch versions of the titles, thus maintaining a two-day split and shorter workout time, but still reaping the benefits of doing the full pyramid.