Here is the workout that I have in store for the first session. It is a different kind of weight training routine than what I usually do....and it may look very innocent....give it a try and you will see what I am talking about!
Start with a 5/10 minute easy warm up on a spin bike.
Single leg hamstring curls with low weight - 20 reps each leg pumping quick.
Back extensions with toes pointed out and a 25 lb plate. 15 reps
Leg press focusing on glutes....push thru heels - use low weight and pump quick - 20 reps
Stiff leg BB dead lift - low weight - 15 reps squeeze glutes at the top.
Smith machine squat - wider stance - toes foward - low weight - 15 reps squeeze glutes at the top.
Single reverse lunges off a step with 4 risers on each side - 30 lb BB on shoulders - 10 reps each side
Knee ups on same step from reverse lunge with same BB - 5 reps each side
Single leg press on sled - pump fast - low weight - 20 reps each leg.
Bench curtsy step downs with 30 lb BB on shoulders - 10 each side.
Bulgarian lunges - rear leg on bench behind you - 10 lb DB's - 3 sets of 10 each leg - back to back no resting between sets.
Circuit - 3 times thru
Plie squat pumps with 35 lb DB for 30 seconds
Jump lunges 30 seconds
Up and over bench hops with medicine ball slam - 30 seconds
Repeat all above exercises with no rest in between....and continue to circuit to repeat thru 3 times with out rest.
Finish with a 10 minute cool down of easy spinning on the spin bike.
No comments:
Post a Comment