Leg Day Workout and Recovery: Cryo, Red Light, Compression

Nikkiey: What's up, you guys. So we just drew the leg day card, and actually that's a pretty solid plan for today, because it's been a while, since I've been traveling, that I've hit legs. So I'm going to open up our WarriorBabe application and choose our lower body workout for today. Then once we're done, we're going to drive to Restore Hyper Wellness and do a little bit of recovery post leg day. I'm going to get in the cryo chamber, I'm going to set it to its max setting, and I want you guys to stay along for the ride to see how long I last. Okay, so let's open up the workout.

Leg press to start: four sets, six to eight reps, two minutes rest time in between.

When you're in that state and you feel that burn, go through the burn, because you're in that state of metabolic stress with your muscles, and in that state you're going to be able to push the growth to happen. Tearing down the muscles, all the things are happening at that point. Obviously the recovery and the growth come post-workout, but you get what I'm saying.

All right, we've got some B-stance RDLs supersetted with some V-bar front squats. Four sets of the dumbbell B-stance RDL, 10 reps, and then cable front squat with the V-bar, 8 reps. 10 reps each leg.

That was too easy. You always hear me say: the last three reps of the set, if you can get through them so easily and go through the motions, put heavier weight on the rack, on your bar, pick up heavier dumbbells. Ain't nothing going to happen if you're just going through the motions.

Dumbbell step-ups. How I feel about that? It's okay. It's a good workout. It's a good exercise. Three sets, 10 reps to each leg.

For recovery post leg day: compression to the legs to help recovery and blood flow, doing some red light therapy, and the benefits of red light therapy I do not know at the moment, but I will find out for you. And then we're going to go into cryo, into the cold chamber, which is going to help with inflammation. Of those, I'm most excited for cryo.

Okay, dumbbell lateral lunges are next. We can do an exercise swap. Let's go with a box squat on the Smith machine. That'll do. That'll target the same muscle group pretty well as a lateral lunge would. That felt good, that felt good, that felt good.

I'm about to put the compression sleeves on and get some compression to my legs.

It literally feels like you're just being squeezed, and then it releases, and then it goes back and does it again. It just released, like my legs can breathe, but then all of a sudden it's going to suck it back up. Feels so good. And this is a really good way to just decompress. If you're somebody that's always on the go, always running around, this is a great spot to come in and just, no phone, no nothing, sit here and relax.

There are a lot of people who are like, dude, rest days are so hard for me to do. And it's more mental. You feel like you have to go and train, you have to do it all. Know that rest days are so beneficial to your results, first of all. Second of all, you can still go and be active. It's just that you're not pumping weights in the gym. Go on a hike. Go for a swim. Go for a bike ride with your family. Or come in to Restore Hyper Wellness in Exton, Pennsylvania. Buy a ticket, come on out here, let's hang out. Go bowling. Go roller skating. Those are great activities that you can do on a rest day. Read a book, get a massage. If you are somebody that's like, okay, I really need to chill, do that chilling. If you're someone that's like, I need to go, go, go, do those other activities.

Hey guys, now we are in between two red light panels doing some red light therapy. I've been told that it's pretty similar to what cryo is like, it's just through heat, and it helps ATP, it helps with your mitochondria, it helps to give you that natural boost of energy.

And just going ham all the time actually defeats the purpose of you building and having the physique that you want, or having the results that you want. So if you don't prioritize recovery, you're not going to get the results that you want to have. Recovery is huge. Rest is huge. You break down muscle while you're in the gym, and you build it in the recovery periods and the days to follow, by what you eat, how you rest, how you sleep, how you hydrate, all of the things.

We're about to jump into negative 160 degrees. My personal take on cold exposure goes two ways. Number one, it's like jumping out of a perfectly functioning airplane. For those of you who like skydiving: why would you want to walk into a freezing cold chamber that's negative 160 degrees? Just think about that for a second. That's crazy, right? But my second take on it is the benefits of doing this. It's like having espresso midday without having a shot of espresso. You feel so damn good when you come out of the chamber, and benefit-wise it helps with inflammation in your body, recovery, and giving you that natural boost of energy.

Real quick, you guys, before I jump in here, I want you to comment below right now, if you haven't already, on how long you think I can stay in here. We'll be right back.