Namita Nayyar:
How do you train your legs? 5 exercises to complete a circuit.
Samantha Murray:
Try to hit your glutes, hips, quads, hamstring and calves to complete your leg workout. Always start with mobility and some plyometric movements to fully activate your muscles. I like to loosen the base of my foot with a golf ball before I start.
1: Trapbar Deadlift – Aim to hit bodyweight and a half as a longterm goal. So I am 60kg, my goal is 90kg. 5 x 5 lifts with 2’ rest after each set.
2: Bulgarian Split Squat – Holding a barbell behind your head on the shoulders and with the back leg resting on a raised platform. Start light and build as your confidence increases. This is a balance exercise too! 5 x 8 each leg with 2’ rest
3: Romanian Deadlift (RDL) 3 x 6 with 2’ rest
4: Barbell Hip Thruster 5 x 10 Use a pad under the bar to protect your hips. This is a great lift to add lots of weight. Add a band around your knees to make this harder and more focused on the glute mead.
5: Calf Raise – Use a smith machine if you can. Stand on a platform and make sure to get full range of movement. I like double leg here. I focus on single leg work when skipping. 3 x 5 with 2’ rest
Namita Nayyar:
Share your preparations for future championships.
Samantha Murray:
Now I enjoy sport as a form of exercise and release. I love yoga. My goals are to stay in shape and feel proud of my physique as well as being healthy. I like to try new activities all the time.
Currently, I am picking up golf! I hope to always be able to run or walk. I’ll never stop the gym workouts: they are so vital to fat burn and a robust skeleton into later life.
Namita Nayyar:
Share a few words about the website Womenfitness.net and message for our visitors?
Samantha Murray:
It’s wonderful to have such a diverse platform where women can connect and share ideas while providing accessible inspiration to one another. Female fitness has transformed over the past decade. I remember when I was around 13 years old (2003) running along the pavement; men would beep horns and shout at me from their cars! It was horrible but I accepted it at the time. Women didn’t run, just men. There are many trailblazers in female sports to whom I am eternally grateful for and see now that they helped me to pursue my own fitness goals.
It was humbling years on to watch young girls in my own sport and community progress, quoting me as their role model, and some, growing to be competitive athletes later in life. It is all part of the legacy, continuity and growth of women in sport.
Follow her journey on:
- https://www.samanthamurray.co.uk
- https://www.instagram.com/samanthamurrayinsta/
- https://twitter.com/_samanthamurray
- https://www.facebook.com/OfficialSamanthaMurray/
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