11/19/11 – Saturday – Lower Body Muscular Endurance
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Stretch/Warm Up
Complete in as few sets as possible for exercises with high reps:
1. Goblet Squat - 60
2. Calf Raises – 100
3. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
4. Wall Sit – 2 Minutes (break up into 30 second or 1 minute sets, unless you can rock out a full 2 minutes!)
5. Calf Raises – 50
6. Walking Lunges - 60 Total (30 Each Leg)
7. Straight Leg Deadlift - 3 sets of 20 reps at a lower weight (just a 45 pound barbell)
Abs/Core:
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
- MidwestFit Team
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