10/14/11 – Friday – Lower Body Strength
Potential PT #1 – Leg/Core Strength
Stretch/Warm Up
1. Goblet Squats - 3 sets of 12 reps (with weight)
2. Walking Lunges with weight/dumbbells – 40 total (20 each leg)
3. Hamstring Curls on Ball - 3 sets of 15 reps
4. Jump Rope (or hop in place if no rope) – 5 Minutes straight – Stay on your toes to work the calf muscles
5. Wall Sit – 30 seconds – 2 times (Put your back against a wall and come down to a full seated position and hold)
6. Dead Lift – 4 sets of 6-10 reps
7. Lunge Holds – 30 seconds each leg (Perform a lunge and hold the downward position for 30 seconds, then switch legs)
8. Stability Ball Hip Rolls - 3 sets of 15 reps
Lower Core/Upper Legs: 5 Minutes
1. Flutter Kicks – 1 Minute
2. Leg Lifts with Splits - 1 Minute
3. Stability Ball Toe Touches - 1 Minute
4. Leg Lifts - 1 Minute
5. Mountain Climbers - 1 Minute
Stretch
- Ben
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Potential PT #2 – Alternate Leg/Core Workout
Super-sets:
Perform the pairs back to back completing 3 sets of each, 1 at a time. When you finish both exercises 3 times, break for a minute, then move onto next super-set.
Squat 10/Leg Extensions (machine) 15
Weighted Lunges 20/Leg Curls (machine) 15
Kettle bell Swings 20/Thrusters 15
Clock Hops 1 minute/Leap Frogs 20
Core: Circuit 2 times
Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)
Bicycle Crunches 1 Minute – 2 Times
Lean back and hold – 30 seconds - 4 times (Read video description if unsure on form!)
Side Plank w/ Hip Raises - 30 seconds each side
Plank – 1 Minute
Stability Ball Toe Touches - 1 Minute
-K
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