Have you ever come across an old childhood toy? One that you always knew was there but you would ignore it anyway because you had a better toy?

Well, over the weekend i was reunited with my long lost ankle weights which i bought years ago but don't remember using much. I'm pretty sure i bought them from when i was doing physio exercises when i was younger, but instead of nurturing those ankle weights i was interested in adding more to my beanie baby collection. My dad probably urged me to wear the ankle weights around the house (with obvious and good intentions) but knowing me back then, I would have refused to. However, last weekend i was eager to go and look for them again, and they have been found! Still in good condition :)

I've always had small legs as i was born with short, weak limbs/calves. It's difficult at times to remain stable and build leg muscle (especially on my right leg). However, ever since exercising i've noticed improvement. Whilst my legs still appear small and skinny, when i feel my calf muscles and Achilles,  I can definitely  feel more than just soft wobbly tissue.. and that to me is progress, even if the muscles are small, it's still muscle, right ? I remember after my correctional surgery my calf muscles and Achilles all just felt soft, like there was nothing there. I would jokingly say to my friends "Hey, feel the back of my leg it's all jelly, Haha!"

Even though these ankle weights aren't too heavy they add a new element to my workouts as i can easily incorporate them into my routines. The ankle weights are sand filled and only 2kg but they still add some resistance to my exercises. However, i will most likely progress to heavier ones when i'm able to get my hands on some, but these will do for now :) . What i like about using ankle weights is that i find they help me improve in my form for some exercises assisting with stability, and flexibility yet allow me to challenge my range of motion and muscle control in other exercises.

I've filmed a couple of my favourite exercises incorporating my ankle weights. Some of which were easy, some of which were challenging.  I've listed those exercises again below with some side notes and self critiques when needed.

Exercises in video: 

1) Donkey Kicks

2) Side Leg kicks: Also train the hip muscles. Using the ankle weights for this adds resistance especially when lowering the leg back down. Have to make sure i always have a soft, slow landing rather than just slamming it back down.

3) Leg Raises: My all time favourite exercise! Leg raises have started getting easier for me and adding a dumb bell weight (between my feet) in addition to these ankle weights give me more of a challenge and definitely more resistance. I can only do about 3 sets of 10 reps for these but i love to practice them. Hopefully i'll progress and i'll be able to raise those legs higher! :) It's a challenge making sure my feet don't touch/slam into the mat on the way down. That mind muscle- connection is strong in this one.

4) Hamstring curls: I have trouble gripping the dumb bell weight between my feet this way, so for now i'm just using the ankle weights. I'm trying very hard to control my hips, making sure they don't lift too much.

Music:
Title:Kaleidoscope Dreams
Artist: Miguel

Ankle weights used: 'Guy Leetch Fitness' 2kg

***THIS IS NOT A TUTORIAL***


First off, Very Sorry for the very poor quality. first time i've tried to put something together. The raw files aren't as compressed as they appear here.  However, i will do another one some time soon with better quality.   When i was filming, i wasn't planning on posting anything publicly or make a montage. I only decided after watching the clips over and over again... I initially just wanted to play these back for myself. 


The workouts in the video: 
+ additional Pink annotations in the video (they're abit hard to read SORRY) 

1) Alternative Burpee = 15 reps :  
I Should extend legs more when jumping out

2) Medicine Ball Crab walks = 20 reps : 
Need more control on right foot. It's pointing outwards

3) Medicine Ball Squat and Press = 15-20 reps : 
Oops! doing them too fast & Shifting to the left a bit

4) 180 Degree Jump Squats = 20-24 reps : 
Leaning/Bending too forward

5) Kettle Bell Swing & Squat =15-20 reps

6) X jumps = 30 reps

Music:
Album: Born Sinner Deluxe Edition
Artist: J.Cole


As a way to help myself improve with my exercise routines, I thought i would start recording and self critiquing myself. Although i am not a qualified professional, I have some idea of what i'm doing wrong when i watch these clips back. This is a huge step for me as whenever my workout routines have been recorded they have never been or felt this raw,  someone else would record, or i'd be with someone else in the video and if i was recording myself it would only be a short clip.  Most of the time i hate watching myself because i'm aware of how unco-ordinated i look when working out. However, after looking back at these, i realised again how important it is to  learn from yourself and how important that mind-muscle connection is.

In the past with physio and gait analysis sessions (the study of human motion), i would get recorded countless times walking up and down corridors and other doing physical tests so professionals were able to analyse and study my movements and how my muscles work. Though, as stated above, i really didn't like watching myself because i already knew that i couldn't walk straight and that my muscles were too tight/stiff. Nothing else would sink in for me when watching myself. I thought "studying me must be super boring, but okay.." and so i guess i would just rely on other people telling me what i should do. I''ve had people tell me... "make your mind control your muscles"... I always thought i did (obviously not hard enough)... But it felt different when i was recording myself this time. I felt my muscles were working harder.
 

I'm thankful that i actually decided to record myself even though that wasn't my initial plan (to be honest i took my laptop outside to listen to my J.Cole playlist haha) but then i wanted to see how i looked doing my version of modified Burpees. At first, all i could do was cringe but then i decided to try again and improve on what i just saw. I found myself working harder as i was mentally talking to myself "extend your legs more.. try to imagine yourself as you're moving down."

When i was self critiquing myself, I thought it was weird because i actually felt myself become more aware and i was actually enjoying it... I always knew that i don't move "normally or gracefully" when exercising, but to have a hard look and actually be able to give myself critical feedback(and getting past hating myself on video) rather than say "nah you can't do that exercise properly" just made me learn more about myself... I could actually SEE which muscles tighten when doing a particular exercise, when i'm leaning too much to one side and when my feet turn in or out and take note on how much i actually struggle to squat haha (it looks like im not doing much but when i'm trying to squat, it feels like i'm going lower than i actually am.) I've recorded myself many times and many others also do it too! But now,  i'm more appreciative when watching myself because i'm basically learning more about myself and what i should improve on :)