[print_link]
The program is designed to focus on your lower body.
-
Perform exercises 2-3x/week.
Prior to performing all movements simultaneously perform drawing in maneuver with your belly and bladder muscles and find neutral spine position. [private]
-
Perform program in circuit for 1-3 sets.
Body Weight Program #1-Lower Body Focus
| Image |
Exercise |
Set |
Reps |
Tempo |
Time |
|
1 Leg SLDL
1. Start by holding a dumbell in your right hand.
2. Keeping your back straight and your left leg straight bend forward letting your right leg come off the ground and behind you.
3. Bend forward until a comfortable range of motion is reached.
4. Return to the starting position and repeat with the other leg and arm.
5. Alternate back and forth until the desired repetitions are met.Trainer’s comments:
Move from Hip. Keep colar bones up. |
1
2
3 |
10
10
10 |
Mod
Mod
Mod |
|
|
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.Trainer’s comments:
Land on balls of feet. Toes up. |
|
|
|
60s |
|
Parial Co-Contraction Lunges
1. Start in a lunge position.
2. Lower your back leg until your knee touches the floor.
3. Place one hand on the the tear drop muscle just on the inside of your knee.
Place other hand on the glute of same leg.
4. Now raise your back knee one inch off the floor and you will feel the two muscles contract.
5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position.
6. Repeat for the recommended repetitions.Trainer’s comments:
Stay tall and drive foot into groud to get up. |
1
2
3 |
10-15
10-15
10-15 |
Mod
Mod
Mod |
|
|
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.Trainer’s comments:
Lock shoulders back & down. |
|
|
|
60s |
|
Bodyweight Forward Lunge
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.Trainer’s comments:
Inahale as you step. |
1
2
3 |
10-15
10-15
10-15 |
Mod
Mod
Mod |
|
|
High Knee Drill
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time. |
|
|
|
60s |
|
Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.Trainer’s comments:
Keep Hips Level. |
1
2
3 |
10-15
10-15
10-15
|
Slow
Slow
Slow |
Hold 2s
Hold 2s
Hold 2s
|
[/private] |
[print_link]
