HOW TO CREATE THE PERFECT LOWER BODY PLAN | Krissy Cela

Summary

In this special YouTube video, the creator announces the launch of their new 'Lower Body Strong' program on the 'Evolve U' app, formerly known as 'Tone and Sculpt'. The program emphasizes the importance of rest and recovery for muscle growth, advocating for two to three lower body workouts a week. It provides a structured approach to leg training, including exercises like RDLs, hip thrusts, and unilateral movements, with a focus on progressive overload and avoiding overtraining. The video also encourages viewers to embrace their individuality and avoid comparison with others in their fitness journey.

Takeaways

• 🎉 The launch of a new lower body strong guide on the 'Evolve U' app, previously known as 'Tone and Skull'.
• 🔄 The name change from 'Tone and Sculpt' to 'Evolve U' to better align with the concept of a lifestyle and mindset rather than just physical transformation.
• 📚 The introduction of a new lower body strong program that has been in development for eight months.
• 💰 A special sale to celebrate the launch, offering the app at a discounted rate.
• 🏋️‍♀️ The emphasis on lower body workouts without neglecting the upper body, with a balanced workout structure.
• 🛑 The importance of rest and recovery for muscle growth and progress, advocating for only three lower body sessions a week.
• 🔄 The concept of progressive overload, where workouts change every two weeks to keep the routine fresh and challenging.
• 📈 A recommendation for two to three lower body workouts per week for optimal growth and performance.
• 🚫 A warning against overtraining and the need to avoid exhausting oneself in the gym to prevent wear and tear.
• 🧘‍♀️ The suggestion of alternative activities like yoga or walking for rest days to aid in recovery.
• 🌟 The encouragement to focus on personal progress rather than comparing oneself to others, promoting self-acceptance and individuality.

Q & A

What is the main announcement in the video?

The main announcement is the launch of the new lower body strong guide on the Evolve You app.

Why was the name of the app changed from Tone and Sculpt to Evolve You?

The name was changed because the original name did not align with the app's values and philosophy of promoting a lifestyle and mindset.

What is the focus of the new lower body strong program?

The focus is on lower body strength, particularly on glutes, hamstrings, and overall lower body performance.

How often does the program recommend training the lower body each week?

The program recommends training the lower body two to three times a week.

Why is rest and recovery emphasized in the program?

Rest and recovery are emphasized because they are crucial for muscle growth and progress, allowing muscles to repair before the next workout.

What are some of the key exercises mentioned for glutes and hamstrings?

Key exercises include Romanian deadlifts (RDLs), hip thrusts, and unilateral movements like single-leg deadlifts and reverse lunges.

What is progressive overload and why is it important?

Progressive overload involves gradually increasing the weight, sets, or intensity of exercises to continuously challenge the muscles and promote growth.

What does the program suggest doing on rest days?

On rest days, the program suggests doing restorative activities such as yoga, light cardio, or simply taking a walk.

Why is it important not to train the lower body every single day?

Training the lower body every day can lead to overtraining, muscle fatigue, and insufficient recovery, which can hinder progress and increase the risk of injury.

What advice is given about comparing oneself to others in the fitness journey?

The advice is to avoid comparing oneself to others, as everyone's progression is unique. Instead, focus on personal improvement and self-acceptance.

How does the program structure workouts to avoid overwhelming the user?

The program structures workouts by keeping them simple, focusing on a few key exercises, and ensuring each session has a clear purpose and progression.

What is a superset and how is it used in the program?

A superset involves performing two exercises back-to-back with little to no rest in between, used to intensify workouts and increase training volume.

Outlines

00:00

🚀 Launch of New Lower Body Strong Guide and App Rename

The video introduces the launch of a new lower body workout guide on the 'Evolve' app, formerly known as 'Tone and Skull'. The creator emphasizes the importance of rest and recovery for muscle growth, and corrects the misconception that a lower body program neglects the upper body. The guide offers a balanced workout split, focusing on three lower body sessions per week. The video promises to guide viewers on structuring weekly lower body workouts, with an emphasis on progressive overload and varying workouts every two weeks to prevent monotony and promote continuous improvement.

05:03

🏋️‍♀️ Structuring a Week of Lower Body Workouts

This paragraph delves into the specifics of structuring a weekly workout plan for lower body development. It suggests two to three lower body workouts per week, focusing on consistency and specific moves without overexertion. The video outlines a sample week, starting with a glute and hamstring-focused workout, incorporating exercises like RDLs, hip thrusts, and unilateral movements. The importance of not training to absolute failure in every session is highlighted, with a preference for working towards failure in the given rep range. The video also stresses the significance of rest days and varying the workout to include strength focus, compound moves, and supersets for intensity and progressive overload.

10:06

🧘‍♀️ Importance of Rest, Recovery, and Progressive Overload

The final paragraph emphasizes the critical role of rest and recovery in muscle growth and performance improvement. It advises against daily personal best attempts that could lead to exhaustion and hinder progress. The video suggests alternative activities for rest days, such as active cardio, yoga, or walking, to aid recovery. The creator also stresses the importance of progressive overload through set and load increases, volume focus, and the incorporation of supersets. The video concludes with a reminder to focus on individual progression rather than comparing oneself to others, advocating for self-acceptance and the pursuit of self-improvement.

Keywords

💡Lower Body Strong Guide

The 'Lower Body Strong Guide' refers to a fitness program designed to strengthen and develop the lower body muscles, including the glutes, hamstrings, and legs. In the video, the creator announces the launch of this guide on the 'Evolve' app, emphasizing its comprehensive approach to lower body training over an eight-month development period.

💡Evolve App

The 'Evolve App' is a platform that hosts the newly launched 'Lower Body Strong Guide'. It was previously known as the 'Tone and Sculpt' app but was renamed to better align with the creator's values of promoting a holistic lifestyle and mindset, rather than just physical toning.

💡Progressive Overload

Progressive Overload is a fundamental concept in strength training that involves gradually increasing the stress placed upon the body during exercise to stimulate muscle growth and strength gains. In the video, the creator discusses the importance of progressively overloading sets and changing workouts every two weeks to ensure continuous improvement.

💡Rest and Recovery

Rest and Recovery are essential for muscle growth and preventing overtraining. The video emphasizes that rest allows muscles to repair and grow, which is why the creator recommends only two to three lower body workouts per week, avoiding daily training to prevent exhaustion and injury.

💡Glutes

Glutes refer to the gluteal muscles, which include the gluteus maximus, medius, and minimus. These muscles are a primary focus of the 'Lower Body Strong Guide' as they play a significant role in lower body strength and aesthetics. The script mentions specific exercises to target and grow the glutes, such as hip thrusts and gluteus medius focus kickbacks.

💡Hamstrings

Hamstrings are the muscles at the back of the thigh, crucial for leg strength and movement. The video script discusses the importance of training hamstrings for overall lower body performance, with exercises like stiff leg deadlifts and reverse lunges specifically designed to target this muscle group.

💡Unilateral Movements

Unilateral Movements involve working one side of the body at a time, which can improve muscle balance and mobility. In the context of the video, unilateral exercises like single leg stiff leg deadlifts and reverse lunges are included to focus on each leg individually, enhancing muscle symmetry and function.

💡Isolation Moves

Isolation Moves are exercises that target a specific muscle group without involving other muscle groups significantly. The video mentions isolation exercises like the gluteus medius focus kickback and clams to hone in on specific muscles within the lower body to refine their development.

💡Superset

A Superset in fitness training involves performing two exercises back-to-back with minimal rest in between, which increases the intensity of the workout. The script uses the example of a goblet squat followed by an RDL to illustrate how supersets can help in building up lactic acid in the legs and promoting progressive overload.

💡Personal Best (PB)

A Personal Best (PB) refers to the maximum amount of weight one can lift for a particular exercise, indicating the highest level of strength achieved. The video advises against constantly chasing PBs in every session as it can lead to overtraining and exhaustion, recommending instead a focus on form and progressive overload within a manageable range.

💡Consistency

Consistency in a workout routine is highlighted in the video as a key factor in achieving long-term fitness goals. It involves regularly performing specific exercises to target muscle growth and strength development. The creator stresses the importance of being consistent with workout frequency and exercise selection to see progress over time.

Highlights

Introduction of a new lower body strong guide on the Full View app, now called Evolve.

The app's name changed from Tone and Sculpt to Evolve to better align with the lifestyle and mindset values.

Launch of a new lower body strong program developed over eight months.

Emphasis on the importance of rest and recovery for muscle growth and progress.

Structure of workouts with three lower body sessions per week to avoid overtraining.

The concept of 'less is more' in workout structuring for efficiency and effectiveness.

Guidance on structuring a week's worth of lower body workouts with progressive overload.

Recommendation of two to three lower body workouts per week for optimal muscle growth.

Importance of not training to failure in every session to prevent overexertion.

A sample Monday workout focusing on glutes and hamstrings with specific exercises detailed.

The inclusion of unilateral and isolation exercises for muscle balance and mobility.

Tuesday's focus on upper body workouts with a variety of exercises available.

Introduction of a strength-focused workout targeting quads with compound moves.

Use of supersets to intensify workouts and build lactic acid for progressive overload.

Consistency in workout equipment to streamline gym sessions and enhance performance.

The significance of repeating exercises with variations for progressive overload and muscle growth.

Advice on not overtraining and focusing on form, load, and progressive overload for better results.

Encouragement for individual progression tailored to one's own body and capabilities.

Personal story on overcoming comparison and accepting one's own body for self-improvement.

Transcripts

welcome back to another youtube video

and today's youtube video is by far one

of the most special youtube videos i am

so excited to finally announce that my

new lower body strong guide has

officially launched on the

full view app

i changed the name of the app and i'm

still calling it tone and skull i'm so

sorry it's just habit we've also changed

the name of tone and sculpt to evolve

you the reason being is because listen

how can i be preaching that this is a

lifestyle how can i be preaching that

this is a mindset yet i'm telling you to

tone and sculpt your body it was

completely outdated it was completely

misaligned with our values i had to

change the name it didn't fit what i

truly believed evolved you to be so not

only do i want to welcome you to a brand

new lower body strong program that i've

been working on now for eight months and

it's finally here and i'm so thrilled

it's finally here but also i want to

welcome you to a brand new app name

evolve you and it's going to be here for

a very very very long time to celebrate

both of the launches we've also put an

incredible sale on so you can also

download the evolve u app which is

listed down below in my description box

for also a discounted rate because i

want to see if you truly truly love this

program in this youtube video i'm going

to be discussing all things legs and all

things how to grow your leg now just a

misconception just because you're doing

a lower body program does not mean we

are neglecting upper body if you've

already downloaded it you would have

seen that i've split your workouts

equally but with a bit of an emphasis on

lower body so what do i mean by that now

if you want to grow your glutes if you

want to grow your legs and you think you

should be training your lower body every

single day i want to stop you right

there the number one key factor to

growth

and progress is rest recovery and

allowing your muscles enough time to

actually repair before hitting them

again that's why you would have noticed

that i've split your workouts to only

three lower body sessions a week and

that can sometimes even be too much but

the way i've structured your workhouse

is that actually less is more so what i

wanted to do is allow this video to help

guide you on how to structure a week

worth of lower body workouts now with

the strong program that i created every

single two weeks you're gonna

progressively overload your sets are

going to change your workouts are going

to vary slightly but your foundations

will always stay the same so your week

one to your week 16 will look completely

different but with a hint of

similarities but if you haven't

downloaded the app yet that's totally

fine what i'm going to do in this video

is really help you understand how to

structure a week worth of leg days and

why it's important to allow yourself

that rest and recovery so let's say for

example you are training five days a

week and you want to grow your

hamstrings your glutes your legs all

around lower body performance what i

recommend you doing is two to three

workouts a week no more no less because

the reason being is you do want to stay

consistent with specific moves and

progressively overload but you don't

also want to overdo it to the point

where you cannot perform to your maximum

ability another thing i want you to

remember is less is more so try and

think about this as how can i split the

workouts to focus on specific moves

without completely draining myself not

every single session you should be

working to your one max rep absolutely

not and this is not what i recommend you

do and you will not be seeing this on

the strong lower body program instead

focus on maybe working towards failure

so for example if a program is stating

that you are working with a rep range of

eight to ten you should be getting to

about rep eight struggling for those

extra two reps if you're going to the

gym and constantly trying to hit a pbp

a pb is a personal best which means it's

a one max rep you are going to

absolutely drain yourself so please

avoid doing that so what is a week worth

of lower body legs look like let's take

monday monday we're going to focus on

glutes and hamstrings it's going to be

one of those workouts that is going to

focus on a stretcher a pumper so i'm

going to incorporate here maybe an rdl

using a barbell so a stiff leg deadlift

the difference between rdl and a stiff

leg deadlift and rdl has more of a bend

in your knees whereas a stiff leg is

much more stiff and focuses on your

hamstrings rather than your glutes going

from there we're going to hit a bit of

hip thrust so hip frost here it's really

going to help isolate those glutes but

it's still a really big lift which is

super super important for growth then

we're going to hit some unilaterals now

we're focusing on that muscle mobility

and muscle balance so whether that's a

single lex stiff leg deadlift a reverse

lunge we're going to be hitting some

form of unilateral then i want to focus

on an isolation move so an isolation

move here is going to be either some

form of abduction using the cable

machine one of my favorite isolation

moves that you're going to see

consistently throughout the strong lower

body program is your gluteus medius

focus kickback which is a bit different

from your traditional cable kickback so

yes that's four exercises in one day as

you notice i've kept it simple i've kept

it to the point your rep ranges and your

sets are going to be a little bit more

loaded and heavier on this workout then

on a tuesday for example we're going to

be hitting up a body and you can find

loads of upper body workouts on my

youtube channel but also it's already

written for you on the strong lower body

program your next lower body workout is

going to be strength focus here we're

going to be hitting quads we're going to

be hitting big compound moves but we're

also going to repeat some of the moves

we might have seen before

so for example let's take a barbell

squat big compound lift requires a lot

of joints a lot of muscle mobility so

you're going to really be focusing on

your form here the next movement i'm

going to reintroduce you to an rdl and

rdl is one of my favorite movements but

it's also that consistency that we're

now seeing you're reintroducing an

exercise you've already done before next

exercise we're gonna do is yet again

either unilateral movement or some form

of superset a superset is where you

introduce two exercises one after the

other with little to no rest the reason

i'm introducing a superset here is

because i want to intensify and also

really build up that lactic acid into

your legs and the reason being is a

superset allows you to incorporate

volume and intensity training which will

also help you progressively overload so

let's say a superset for this argument

will be a goblet squad straight into an

rdl yet again just for argument's sake

i'm giving you that superset it requires

one dumbbell or two dumbbells and you're

staying in the same position what i've

tried to do in the strong lower body

program is keep your workouts really

consistent towards each other so for

example if you're doing a superset i've

kept it as a barbell superset or a

barbell and a dumbbell or i've

incorporated a machine and one dumbbell

so you're not floating around the gym

too much then the next workout we're

gonna be seeing is yet again another

upper body workout or you can take a

rest day here so three days on one day

off two days on that's personally what i

like to do in my personal day-to-day

life i find it virtually impossible to

now train five days straight i get

really really tired and my performance

completely depletes hence why i'm saying

rest is important and do not train one

specific muscle every single day after

your rest day we're going to go straight

into another optional lower body workout

now this time we're really going to

focus on glutes so we're really going to

hit those exercises i really focus on

that glute

pump activation all those words that you

see flowing around in the fitness

industry but i'm just simplifying it for

you but you're also going to see

movements you've seen before so

introducing your hip frost again yes

you're repeating movements that's the

whole point

but this time maybe i'm throwing in a

hip frost as a superset so you're doing

a hip thrust with then again a frog pump

so now your glutes are completely gonna

be fired up then i'm gonna introduce a

reverse lunge so a unilateral move into

this movement then i'm going to

introduce another isolation movement

this time maybe a clam the point of the

matter is as you can see movements are

being repeated you're not doing more

than maximum five exercises at a time

i've completely made you focus on

refining your workouts rather than being

overwhelmed by your workouts and

everything that you do has a purpose a

consistency and a why behind it you're

going to be doing vertical moves

horizontal moves isolation moves um side

to side movements it's going to be a 360

workout pretty much everything is

covered so there you have it the way i

want you to imagine actually creating a

workout program for yourself especially

if you want to grow your glutes your

hamstrings your legs is really really

simple rule number one

please don't over train your muscles so

although you can technically train every

single day it depends on the frequency

that you're doing in so like i said if

you're going to the gym every single day

with the aspiration of hitting your

personal best you're going to drain

yourself and you're going to do more

damage wear and tear rather than

progression so please allow yourself the

best time to recover and please allow

yourself some consistency but not too

much consistency on specific moves and

specific frequency rule number two

recover recover recover i cannot stress

that enough if you are feeling sore if

you are feeling tired if you are feeling

really like you cannot perform i

recommend choosing another type of

workout maybe you want to do some

restive active cardio that day maybe you

want to do some yoga with jen on the

tone and sculpt

maybe you want to do some yoga with jen

on the evolv up maybe you want to just

simply go for a walk with your dog the

bottom line is you've got to allow

yourself enough rest and recovery to go

back into it better stronger and more

improved number three

maximum you should be working out your

lower body is potentially two to three

times a week but it depends what you're

doing in those sessions so that's why

i've completely pulled it back and now

some workouts you're only going to be

doing four exercises max that's it no

more and i know you're probably going to

be craving a little bit more but i

encourage you to focus on your form on

your load on your progressive overload

rather than trying to do a million

exercises that simply make no sense and

are gonna exhaust you number four focus

on progressive overload it's by far the

most important thing when it comes to

any type of progression that you want to

make so what i mean by that is focus on

adding another set focusing on

intensifying it by a superset focus on

volume and focus on load that is really

important for you progressing week on

and week on i hope you found this video

useful and i really really hope that has

helped you kind of identify what your

week should be looking like if you want

to be focusing on your lower body growth

also i can't stress enough how your

progression will be different to

everybody else's so stop looking at

everybody else you're never going to be

that person that person is never going

to be you it's as simple as that as that

i spent so many years especially being

in the industry especially having eyes

on me constantly comparing myself to

other people it became so toxic to the

point where i never thought anything i

did was good enough it wasn't until i

realized that this is the only body i

have for the rest of my life i either

learn to accept how it performs and

better that performance and better

myself for myself or i go down the path

of being completely depressed completely

anxious and feeling like i'm never going

to amount to anything it's as simple as

that you are your own person you are

your own unique soul and you have to

learn to accept the incredible person

you are and how can you better that

person because simply only you have the

tools to do it i hope you found this

video useful let me know in the comments

below

and without further ado i love you

always and forever and i'll see you next

time

[Music]

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