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Try Alice’s Killer Leg Day Routine | Build Strength & Stability

Try Alice’s Killer Leg Day Routine | Build Strength & Stability
Lauren Dawes
Writer and expert4 years ago
View Lauren Dawes's profile

By now, you’ve probably heard about Alice’s #MyChallenge — and if you haven’t, you where have you been? Get yourself up to speed with her progress right here.

She’s currently taking on an intense 8-week training programme which involves ice skating, gym training, and a bespoke nutrition plan. The end goal being that Alice will not only have mastered a brand new skill this summer, but pushed herself way out of her comfort zone to do so.

The trainer guiding her through this challenge is none other than Sylvain Longchambon, French figure skating champion and Dancing On Ice professional. As well as an impressive record on the ice, Sylvain is a qualified personal trainer, so he knows his stuff off the rink too.

He’s tailored a killer leg day routine for Alice to build up her strength and stability — she performed each of the exercises below for 3 sets of 12 reps.


Jumping Lunges

Sylvain says: “Good for glutes, quadriceps, hip flexors and calves, which are the muscles we use to take off and land any jump.”


Explosive Squat Jumps

Sylvain says: “Again, this is a great exercise to reinforce your quadriceps, glutes, hamstrings and core which are the main muscles used on the ice.”


Leg Press

Sylvain says: “This machine targets a lot of the main muscles in your legs. I've started Alice off at a fairly low weight, but we'll be ramping things up soon.”


Leg Curls

Sylvain says: “These are another good exercise for targeting the hamstrings, and they also help to build knee stability and muscle balance, which are very important for skating.”


Step Ups

Sylvain says: “These are a great finisher for the end of a leg workout. They may look easy, but you'll feel the burn after just a few reps."


What can Alice expect from the training programme you’re putting together for her?

Alice can expect to lose weight and tone up, all while improving her strength and her cardiovascular system. She will be developing new skills on the ice which will improve her coordination, but also improve her general fitness level.

She can also expect to gain some flexibility as each session will include a bit of stretching.


What do you think that she’ll find the hardest?

I think both from a training point of view and an ice skating point of view, the hardest part for Alice will be the first couple of weeks, off and on the ice, as she will use and train muscles she never has before.

I’m hoping that she will stick to it, get used to her body aching and start to see some results. Then she’ll hopefully begin to find training more enjoyable than painful.


What are you excited for her to learn/discover?

I’m excited for her to learn a new skill on the ice but also, I’m hoping she discovers a new taste for fitness and general wellbeing.


What’s your one piece of advice for her?

My advice to Alice would be to stick to the program as much as she can, be patient and always give each session 100% (even when she’s really tired) as hard work always pays off.


Stay up to date with all the #MyChallenge action at @myprotein

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Lauren Dawes
Writer and expert
View Lauren Dawes's profile

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.