Wednesday, August 6, 2008

Lower Body Weights

Yesterday we worked out in the gym with our upper body, today we will do the same with our lower body. The focus today is also strength and power. The format will be the same. You will do a primary exercise and have 3 minutes between those sets. During the 3 minutes you will do an assistive exercise.

Single leg squat on the Smith machine 3 sets of 6 reps.
During the 3 minutes you will actually rest, no assistive exercise.
Lateral step ups (stepping up on a box on the side, one leg at a time) 3 sets of 6 reps per leg.
During the 3 minutes you will do 10 reps of hip flexions. Standing straight up bring you flex at the hip and bring you past 90 degrees. Its not a kick so keep that knee bent.
Stiff legged deadlift 3 sets of 5 reps. With the barbell on the ground lift it up while keeping you legs straight.
During the 3 minutes you will do 20 reps of supermans. Lying face down lift you arms, head and legs off the ground and hold it for a second.

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