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The program is designed to focus on your lower body and you may need a physioball for some exercises.
- Perform core exercises 2-3x/week.
[private] Super-set three exercises back to back then rest 30 seconds between sets.
Lower Body Circuit 01
| Image | Exercise | Set | Reps |
| Wall Squat 1) Place flexaball against wall approximately lower back height. 2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart. 3) Bending at the hips and knees, lower body until thighs are parallel to the ground. DO NOT allow knees to extend past the big toe. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position. 6) Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially. |
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| Supine Bridge Leg Curls 1. Lie on your back and place your feet on top of the ball. 2. Push your feet into the ball so that your hips are elevated up off the floor. 3. Slowly curl your legs in towards your hips keeping your hips elevated off the ground. 4. Return to the starting position and repeat. |
1 2 3Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â |
10-12 10-12 10-12 each leg |
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| Standing Machine Calf Raise 1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight. 2) Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward. 3) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes) 4) Lower heels and repeat. 5) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Adjust weight load accordingly. |
1 2 3Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â |
10-12 10-12 10-12Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â |
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| 45% Leg Press Sit in machine and place your legs on the foot plate. Release the safety stops and bend your knees towards your chest. When your knees are fully bent extend your knees until your legs are fully extended. |
1 2 3Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â |
10-12 10-12 10-12 |
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| Lying Hamstring Curl 1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach. 2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable). 3) Raise lever arm by flexing at the knees past 90°. 4) Return to start position. 5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement. |
1 2 3Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â |
10-12 10-12 10-12Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â |
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| Supine Calf Raise 1. Start by lying in an angled leg press machine and place the balls of your feet on the foot plate. 2. Extend your legs and relese the safety stops. 3. Keeping your legs semi-straight bringing your toes back towards your knees so that your toes are below your heels. 4. Push with the balls of your feet and extend your toes past your heels. 5. Return to the starting position and repeat. |
1 2 3Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â |
10-12 10-12 10-12 |
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| Elliptical Place your feet on the foot plates and grab the arm handles. Set your resistance so that it is challenging and start the elliptical motion by pulling machine arm with one arm and push the other machine arm. Pick a pace that will elevate your heart rate yet let you stay on the machine for a while.Trainer’s comments: 20 minute interval training with three 1 minute near max effort sets.                       |
1 2 3Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â |
1 minute @ near max 1 minute @ near max 1 minute @ near max                                        |
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| Forward lunge calf stretch 1. Place your hands on the wall with one foot forward and the other foot back. 2. Keep the heel of the back foot on the ground and lean forward using the wall for support. 3. Lean forward until you feel a stretch in your back calf. 4. Hold for the suggested number of seconds and then repeat with the other foot. |
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| Single Leg Hamstring Stretch 1. Sit in upright position. Tuck foot near groin with opposite leg straight. 2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh. 3. Hold for the prescribed time and then repeat with the other leg. 4. Remember to keep the low back straight to isolate stretch in hamstring. |
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| McKenzie Press-up 1. Start by lying face down with your hands in a push-up position. 2. Keeping your hips on the ground press up with your hands until a comfortable stretch is felt in your back. 3. Hold for the prescribed time and then repeat. |
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