11/30/11 – Wednesday – Lower Body Strength or Endurance
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
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Potential PT #2 – Lower Body Endurance
Finisher #1 – Leg Matrix
Perform ONE set of the 4 exercises recording the amount of time it takes to complete the first set. Rest Double that time, then repeat one more set.
1. Body Weight Squats – 24 Repetitions
2. Body Weight Alternating Lunges – 24 total or 12 each leg
3. Body Weight Split Jumps (Alternating Lunge Jumps) – 24 each leg
4. Body Weight Jump Squats – 12 Reps
Finisher #2 – Squats
3 Total Rounds: 1 Round = Perform the 6 exercises, rest 90 seconds
1. Body Weight Jump Squats – 20 seconds
2. Body Weight Squats – 20 seconds
3. Isometric Squat – 30 seconds (Squat down to seated position and hold for 30 seconds)
4. Body Weight Jump Squats – 20 seconds
5. Body Weight Squats 20 seconds
6. Isometric Squat – 30 seconds
Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs) – Repeat 2 Times
Jump Rope – 5 Minutes
Abs/Core:
Circuit 2 times:
Stability Ball Crunches (go nice and slow on way back and up) 25
Leg Levers 20
- K
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Tags: abs, burn fat, core, dead lift, deadlift, distance running, distance running training, endurance, flutter kicks, 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
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