Potential PT #1 – Lower Body Strength Sets

Stretch/Warm Up

1. Deadlift - 3 sets of 6-10 reps
2. Front Barbell Squats - 3 sets of 6 reps (Reps should be tough to reach 6, increase weight each round if need be)
3. Straight Leg Deadlift - 3 sets of 10 reps
4. Weighted Calf Raises – 45 seconds x 3 Times
5. Hamstring Curls on Ball - 10 (both legs) – 10 (each leg/single leg) – 10 more (both legs)
6. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets

Abs/Core:

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

Stretch

- Ben

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

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

[twitter-follow screen_name='k_MWF' link_color='e42217']

Tags: abs, burn fat, core, dead lift, deadlift, distance running, distance running training, flutter kicks, hal higdon, hal higdon half marathon training, Half marathon, half marathon training, how to run a half marathon, leg strength, lose weight, lower body strength, lower body strengthening, Lunges, midwest fit, midwestfit, plank, run, sit up, squat thrusts, squats, strength, stretch, weight loss

This entry was posted on Wednesday, November 2nd, 2011 at 3:00 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “11/2/11 – Wednesday – Lower Body Strength”

1. Client Results- Damith Fernando – P.t. 2. « Killsession Musings says:

   November 13, 2011 at 11:24 pm

   [...] 11/2/11 – Wednesday – Lower Body Strength (midwestfit.com) [...]

   Reply