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 Toe Touches 20

Stability Ball Hip Rolls 20

Stability Ball Crunches (go nice and slow on way back and up) 25

Leg Levers 20

Medicine Ball Twists 40

- 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

This entry was posted on Wednesday, January 4th, 2012 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.

2 Responses to “1/4/12 – Wednesday – Lower Body Strength or Endurance”

1. Kirk says:

   January 4, 2012 at 5:56 pm

   For those of you can’t always get to a gym like me I discovered a nice trick for hamstring curls. Using a rolling office chair works very well.

   Reply
2. tim says:

   January 4, 2012 at 6:44 pm

   thanks kirk. i couldnt get to the gym today but that will help

   Reply