Essentials of Lower Body Strength Training

It's Sunday! Time for your weekly work out plan!

Ok, so we’ve hit the core, the butt, & the upper bod. I’ve given you a plyo program and explained the benefits of H.I.I.T. Training.

Now for the lower body work out:

glutes (da bootie)
quads (front of upper leg)
Hamstring (back of upper leg)
Adductors (inside of upper leg)
Abductors (outside of upper leg)
gastrocnemius (calf)
soleus (calf)

Remember to breath, don’t hold your breath. “Suck n Squeeze” that gut and butt.

As with all work out programs, if you have not worked out in a long time, live a sedentary lifestyle, if you are deconditioned or have any health issues, please check with your physician before doing any exercises.

So, here’s your lower body program this week. Work hard, stay focused, stay strong and enjoy!

*Leg press Machine (emphasizes the Quads with feet placed at top of plate)
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. Starting position is with a 90 degree angle. Do not allow knee to bend any further. Do not fully extend the leg; leave a slight bend in the knee. When extending do not rest, keep the legs moving with a 1, 2, 3, 4, 5 count extending and a 1, 2, 3 count returning to starting position. Push with the heels. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes.
*Leg Press Machine (emphasizes the glutes with feet placed middle to low on the plate)
Same as above. Straighten the back of the seat so that you are sitting up taller and straighter. This will involve the butt more then when “reclining” in the seat.

*Leg Extension Machine (builds strength in the vastus medialis muscles of the quads.)
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. DO NOT attempt this exercise if you have ACL issues, period. Adjust pad so that it rests on the tongue of your shoe, no further up or down. Starting position is with a 90 degree angle. Do not allow knee to bend any further. Do not fully extend the leg; leave a slight bend in the knee. When extending do not rest, keep the legs moving with a 1, 2, 3, 4, 5 count extending and a 1, 2, 3 count returning to starting position. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes.

Seated Hamstring Curl (more effective then the prone hamstring curl, results in maximal stretch & does not allow the glutes to get involved)
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. DO NOT attempt this exercise if you have ACL issues, period. Legs are NOT fully extended in the starting position. Legs end with a 90 degree angle. Do not allow knee to bend any further. When flexing do not rest, keep the legs moving with a 1, 2, 3, 4, 5 count flexing and a 1, 2, 3 count extending back to starting position. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes.

Abduction/Adduction Cable Machine (outer and inner thigh)
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. Abduction movement should be only 45 degrees. Adduction movement reaches as far across the body as possible. Abduction movement is a 1, 2, 3, 4, 5 count extending and a 1, 2, 3 count returning to starting position. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes. Use the same count for Adduction movement.




Calf Raise Machine
Any standing calf raise works the gastrocnemius

Seated calf raise works the soleus
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes.


Until Next Time......


GOOD HEALTH TO ALL!!