Lower Body work

	Lower Body work

	Maureen Jeanson

Introduction

Ok here is a different lower body routine for you. Key thing...ENJOY IT!

Warm Up

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Squat - Back w/ Barbell	Exercise	4	15-12-10-8	N/A	2-1-2		60 seconds
Lunge - w/ Bent Over Row	Exercise	3	8 each leg	N/A	2-1-2		60 seconds
Step Up	Exercise	3	12	N/A	fast		30 seconds
Bridge - On SB Lower Hips	Exercise	3	15	N/A	2-1-2		60 seconds
Leg Raise - Prone Over Ball	Exercise	3	15	N/A	2-1-2		60 seconds
Abdominal Oblique Curl - Supine on SB	Exercise	1	25	N/A
Abdominal - Full Sit Up On SB	Exercise	1	25	N/A

Cool Down

SQUAT - BACK W/ BARBELL

Reps :	15-12-10-8	Sets :	4	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation. (NOTE: The wider the stance [abduction], the more external rotation of the feet is required to maintain alignment at the knees).
Place bar comfortably on the upper back.
DON'T BE AFRAID TO USE A BAR PAD!

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
While maintaining tone in the lower abdomen and optimal kinetic chain alignment, “drive” through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
The knees should track over the second and third toe.
Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body.
Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.

Notes :

Same with the deads here. First set is light to warm up, then increase the weights so the reps have to be lower.

LUNGE - W/ BENT OVER ROW

Reps :	8 each leg	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This movement involves a lunge into flexion, then a row pattern – be sure that the client has a well developed posterior chain before progressing to this exercise
To start choose a weight that is 30% of your dumbbell row weight
To begin, have the weights to the side of the body and perform a forward lunge (see ‘lunge saggital’ in the exercise library)
Once the weight has transferred to the forward leg, flex forward in the trunk and allow the weight to fall toward the ground (but avoid touching the ground)
Hold the trunk in flexion and perform the desired amount of 2 arm rows (as shown)
To finish, allow the weights to extend, hold the spine tall and simultaneously drive the shoulders back as you push with the forward leg back to starting position
Switch lunge legs and repeat movement sequence
TRAINERS: this movement can cause a lot of fatigue quickly, if you notice the spine rolling forward, the knee collapsing in

Notes :

This one is a funky one so take it slow and remember the form with it, ok?

STEP UP

Reps :	12	Sets :	3	Intensity :
Tempo :	fast	Rest :	30 seconds

Preparation :

Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Activate core with proper drawing in and pelvic floor contraction.

Movement :

Position feet shoulder width apart, pointing straight ahead.
Choose a step or bench that is a comfortable height to step up on.
Step forward with one foot onto the bench or step.
In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
Step down backwards with the same technique of holding the HIPS LEVEL
TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.
Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing.

Notes :

I want you up and down this step quickly. I want the step to be as steep as 2 regular steps we walk up and down, ok? Do this with intensity and speed, short rests after BOTH legs so up and down 24 times then take a short rest, ok?

BRIDGE - ON SB LOWER HIPS

Reps :	15	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in a neutral position.
Don’t let the head drop backward, or forward with the chin down.
Chest should be lifted.
Hips, knees, and ankles should be aligned.

Movement :

Lower and lift the hips with control.
Don’t allow the legs to move in and out (abduction and adduction of the hips).
Keep the knees stacked over the ankles.
The ball should not move.
Imagine gripping a small ball between the knees.
Think of pushing the hips toward the ceiling.
Think of directing the tailbone towards the scapulae (emphasizing erector spinae).

Notes :

This helps build and firm that butt, right after the step ups this nails the message home to the glutes that you demand them to reshape and get tighter!

LEG RAISE - PRONE OVER BALL

Reps :	15	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Push up position with arms slightly bent and ball under hips.
Activate transverse abdominus (pull belly button towards spine and maintain there for entire exercise breathing shallowly).
Legs straight and together.

Movement :

Lift both legs toward the ceiling as far as active ROM allows (you should not hyper-extend your lower back), lower both legs to starting position and then repeat.
Control is essential, don’t rush through any part of the movement.
If you feel any discomfort in back discontinue the exercise.

Notes :

This will help firm and strengthen your lower back. It is a fun move and I think you will like it! You will notice by now and with this movement that your butt is fatigued FO SHO!

ABDOMINAL OBLIQUE CURL - SUPINE ON SB

Reps :	25	Sets :	1	Intensity :
Tempo :		Rest :

Preparation :

Stagger feet slightly and slightly rotate hips to one side.
Stabilize the neck and pelvis.

Movement :

Anchor the lower hip into the ball.
Think of moving the rib cage at a diagonal moving in the direction the legs are pointing (right elbow to right inner thigh).

ABDOMINAL - FULL SIT UP ON SB

Reps :	25	Sets :	1	Intensity :
Tempo :		Rest :

Preparation :

Sit on the ball.
Slowly roll down the ball until the ball is in the small of the back.
Be sure you are balanced when back is fully extended.
Keep feet in proper alignment facing straight ahead.
Align feet directly under the knees.

Movement :

Draw the belly button in towards the spine.
Place your tongue on the roof of your mouth just behind your top teeth.
Squeeze the glutes.
Contract the abdominals while curling the upper torso towards your hips.
Flex at the hips bringing the upper body to a fully upright position on the ball.
Do not push with the legs to perform the hip flexion.
Slowly lower the upper body to the starting position.

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