# @protein.papi_ on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DBuDJdexvtX
- **Gondola URL:** https://gondola.cc/posts/28961089-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8db8b3ba38.jpg
- **Posted:** 2024-10-29T19:18:40.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

LOWER BODY WORK FOR LONGEVITY 
-
 Blessed Tuesday people! Today, I focused on my lower body workout, sticking to the basics. My main goal with strength training right now is to adopt a more unilateral + stability approach since I’m running 4-5 times a week. As we know Running engages one leg at a time, making it essential to address imbalances and help mitigate those pesky injuries. 

 I’ve been prioritizing muscle groups like the adductors for better knee and hip stability as I transition between legs with each stride. Exercises like toe squats have been great for achieving a deeper squat, benefiting my joints and effectively targeting the VMO, which is crucial for knee stability.

 Overall, today’s workout felt solid, and my legs are stronger than they’ve been in a while. I hope you all consider incorporating this routine into your next lower body day! One thing I didn’t include in the slides is the seated calf raise, which is great for working the soleus muscle, another key player for runners.

As always,

Peace and movement fam ✌🏽
-
WORKOUT BLUEPRINT:

1: SINGLE LEG RDL WITH ROTATION | 4 SETS X 10 
2: TOE SQUATS | 4 SETS X 10 
3: LATERAL SIDE LUNGES | 4 SETS X 10 
4: RUNNERS STEPS UPS | 4 SETS X 10 
5: WEIGHTED COPENHAGENS | 4 SETS X 10 
6: SEATED SINGLE LEG CALF RAISES | 3 SETS X 15 
-

#lowerbody #runnersworld #lowerbodyworkout #lowerbodyexercises #unilateraltraining #legworkout

## Stats

- **Views:** 0
- **Likes:** 1,590
- **Shares:** 0
- **Comments:** 24

## Tags

lowerbodyexercises, runnersworld, lowerbody, legworkout, unilateraltraining, lowerbodyworkout

---
Copyright (c) Gondola