Lower Body Tuesday

	Lower Body Tuesday
	Program for Muscles With Moe
	Trainer : Maureen Jeanson

Introduction
Warm Up
Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Squat - Prisoner	Exercise	1	25	N/A	2-1-2
Lunge - Functional Standing	Flexibility	N/A	12 per leg		N/A	N/A	N/A
Lunge - Lateral To Press	Exercise	3	12-10-8	N/A	2-1-2		60 seconds
Step Up to Balance - Frontal Plane (Transverse)	Exercise	3	12-10-8	N/A	2-1-2		60 seconds
Four Squat Across	Exercise	3	12-10-8	N/A	2-1-2		60 seconds
Squat - Overhead w/ Barbell (With Weight)	Exercise	3	12-10-8	N/A	2-1-2		60 seconds
Lunge - 45 Degree Front (DB)	Exercise	3	12-10-8	N/A	2-1-2		60 seconds
Calf Raise - Standing	Exercise	3	12-10-8	N/A	2-1-2		60 seconds
Bridge - Floor (1 Leg)	Exercise	3	12-10-8	N/A	2-1-2		60 seconds
Crunch - Supine Jackknife	Exercise		15	N/A
Iron Cross	Flexibility	N/A		20 seconds to hold	N/A	N/A	N/A
Psoas - Standing	Flexibility	N/A		20 seconds to hold	N/A	N/A	N/A
Hamstring - Seated On SB	Flexibility	N/A		20 seconds to hold	N/A	N/A	N/A
Quadriceps - Standing	Flexibility	N/A		20 seconds to hold	N/A	N/A	N/A
Warrior I Pose	Flexibility	N/A		20 seconds to hold	N/A	N/A	N/A

Cool Down

SQUAT - PRISONER

Reps :	25	Sets :	1	Intensity :
Tempo :	2-1-2	Rest :

Preparation :

Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).

Movement :

Draw your belly button inward toward your spine.
Allow yourself to lower to a squat position under control without compensation.
Extend your hips, knees and ankles to a standing position.

Notes :

Warm up that body!

LUNGE - FUNCTIONAL STANDING

Reps :

12 per leg

Duration :

Preparation :

Ensure floor is clean and clear of obstructions.

Movement :

With hands on hips step forward (heel to toe).
Drop straight down until back knee is no more than an inch off the ground.
Front knee should not go beyond 90 degrees.
Front foot should keep weight even over heel and ball of foot.
In one motion push back up with front foot, and come back to starting position.
TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.

LUNGE - LATERAL TO PRESS

Reps :	12-10-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Feet facing straight ahead.
Hands are by the shoulders in the starting position of an overhead press.
Hands begin in a supinated position.

Movement :

Step laterally with the right leg.
Keep the feet facing forward.
Lunge laterally into the right leg.
Allow the hips to drift back and slightly flex at the hip joint.
Keep the right knee in alignment over the right ankle.
Keep the trailing leg straight.
While descending into the lunge press the dumbbells to arm's length over head.
Push off with the right foot to return to the starting position while lowering the dumbbells to the starting position.
Repeat the entire movement for the opposite leg.
Progressions: Alternating legs, stabilizing on one leg when returning to the starting position, alternating pressing arms, pressing with one arm.

STEP UP TO BALANCE - FRONTAL PLANE (TRANSVERSE)

Reps :	12-10-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Stand in front of 6”-18” box with feet shoulder width apart.

Movement :

Step onto box with 1 leg, keeping foot pointed straight ahead and knee lined up over mid foot.
Push through heel and stand up straight balancing on one leg.
Flex the other leg at the hip and knee, dorsiflex foot.
Return opposite leg to the ground and step off the box.
Alternate legs.
NOTE: This can be done in all three planes of motion, Frontal, Saggital and Transverse Planes

Progression Considerations :

Step and rotate in the transverse plane.
Step onto box with 1 leg, keeping foot pointed straight ahead and knee lined up over mid foot.
Push through heel and stand up straight balancing on one leg.
Flex the other leg at the hip and knee, dorsiflex foot.
Return opposite leg to the ground and step off the box.
Alternate legs.
NOTE: This can be done in all three planes of motion, Frontal, Saggital and Transverse Planes

NINJA SQUAT ACROSS

Reps :	12-10-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Stand on the floor to one side of the AEROBIC STEP with the feet approximately 24 inches from the platform.
Maintain good, upright posture and neutral spinal alignment.
Step to the side with the inside leg and place that foot on top of the AEROBIC STEP.
Flex the hips and knees and perform a squat movement, loading the outside leg.

Movement :

Press down deeper into the squat movement four times.
Travel across the dome by leaping up onto the AEROBIC STEP one foot at a time and stepping off the other side to the floor.
Keep the inside foot on the AEROBIC STEP as the outside foot steps to the floor.
Repeat the exercise on the other side.
Perform 12, 10 and then 8 reps per side or until fatigued.

SQUAT - OVERHEAD W/ BARBELL (WITH WEIGHT)

Reps :	12-10-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Position the arms extended straight overhead holding a dowel rod.
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, feet pointing straight ahead, good stability through the abdominal complex, and neutral spine angles.
Activate core with good drawing in maneuver and pelvic floor contraction.

Movement :

Holding the arms above the head, squat down to a depth that you can control with good alignment through the kinetic chain, squat back up.
Watch for compensations at the foot (pronation, external rotation), knee (internal rotation, adduction), hip (frontal plane stability), lumbar spine (increased lumbar lordosis), upper extremity (increased flexion), and cervical spine (increased cervical lordosis).
A proper stretching and strengthening protocol should be initiated if any dysfunctions exist.

Progression Considerations :

Choose a light weight and perfect movement before progressing to more load
This exercise is very useful for weight lifters
Hold an Olympic bar above the head with arms straight, squat down to a depth that you can control with good alignment through the kinetic chain, squat back up
Watch for compensations at the foot (pronation, external rotation), knee (internal rotation, adduction), hip (frontal plane stability), lumbar spine (increased lumbar lordosis), upper extremity (increased flexion), and cervical spine (increased cervical lordosis)
A proper stretching and strengthening protocol should be initiated if any dysfunctions exist

LUNGE - 45 DEGREE FRONT (DB)

Reps :	12-10-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Stand in proper alignment with hands on hips.
Place feet straight ahead and shoulder width apart.

Movement :

From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism).
While maintaining optimal spinal alignment, step forward at a 45-degree angle and descend slowly by bending at the hips, knees and ankles.
Do not rotate the whole body 45 degrees; pelvis should stay square to the front.
During the descent, maintain weight distribution between the heels and mid-foot.
Do not allow the feet to cave inward or to shift outward.
The knees should track between the first and second toes.
Perform downward reps slowly and concentrate on body alignment.
Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain.
Keep upper torso erect. Leaning forward is potentially harmful to the spine, knee and ankle. Note: Leaning forward may be a result of poor hip joint mobility (i.e. tight hip flexors).

Progression Considerations :

From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism). Hold dumbbells in both hands.
While maintaining optimal spinal alignment, step forward at a 45-degree angle and descend slowly by bending at the hips, knees and ankles.
Do not rotate the whole body 45 degrees; pelvis should stay square to the front.
During the descent, maintain weight distribution between the heels and mid-foot.
Do not allow the feet to cave inward or to shift outward.
The knees should track between the first and second toes.
Perform downward reps slowly and concentrate on body alignment.
Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain.
Keep upper torso erect. Leaning forward is potentially harmful to the spine, knee and ankle. Note: Leaning forward may be a result of poor hip joint mobility (i.e. tight hip fl

CALF RAISE - STANDING

Reps :	12-10-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Stand in proper alignment with hands on hips and feet straight ahead.
Ensure ideal scapular position by an adequate retraction and depression and chin tuck.
Grip toes on the ground.

Movement :

While maintaining total body alignment, raise heals off floor and hold.
Lower slowly and repeat.
Make sure that there is good stability in the frontal plane (no subtalar joint inversion or eversion)
Progress to calf raise off a step for more range of motion (dorsiflexion).

BRIDGE - FLOOR (1 LEG)

Reps :	12-10-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
Activate core by drawing navel towards the spine and squeezing the glutes.

Movement :

With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
Hold and slowly return back to floor, touching floor momentarily then repeat.
If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again.

Progression Considerations :

Starting in normal position, upon activating the core lift one leg off the floor.
Slowly continue the exercise as previously explained.
When exercise is completed slowly lower the elevated leg to the floor. Making certain that the client doesn't allow the core to shut down until contact with the floor has been made.

CRUNCH - SUPINE JACKKNIFE

Reps :	15	Sets :		Intensity :
Tempo :		Rest :

Preparation :

Position client supine as pictured with arms over head in neutral spine.

Movement :

Perform a crunch with hip flexion reaching toward the toes.

IRON CROSS

Reps :

Duration :

20 seconds to hold

Preparation :

Lie on the floor with proper posture in the kinetic chain, the arms out to the side, palms facing up.
Ensure that the client maintains adequate drawing in to maintain ideal spinal angles.

Movement :

Start the movement by kicking one straight leg towards the opposite hand (as shown).
The movement should be fluid and SLOW, and rotation should occur through the entire Lumbo Pelvic Hip Complex.
TRAINERS: watch that the head and shoulders stay on the ground; that there is a fluid movement through the lumbar spine, hips, and pelvis; and that the kicking foot can touch the outstretched hand - if not more corrective stretching is needed.

PSOAS - STANDING

Reps :

Duration :

20 seconds to hold

Preparation :

Assume a staggered stance (one foot in front of the other)·
Internally rotate the back foot (toe in) to put a transverse stretch on the psoas muscle.
Draw in the belly button and then posteriorly tilt your pelvis.

Movement :

Lift your arm up towards the ceiling and lean across the body towards your opposite leg.
Rotate your upper back towards your back leg thus creating another transverse stretch.
Squeeze the left glute.
Hold for 20-3- secs and then repeat on other side.
Always maintain a “drawn in position” for the core.
Keep chin “tucked in” at all times.
Don’t allow yourself to “fall” back at anytime into a anterior pelvic tilt (arched back) always maintain a posterior pelvic tilt.

HAMSTRING - SEATED ON SB

Reps :

Duration :

20 seconds to hold

Preparation :

Sit on ball in optimal alignment and place legs straight.

Movement :

Draw your belly button inward (activating the deep abdominal stabilizing mechanism).
Pull your toes toward your knees (dorsiflex).
Next, perform an anterior pelvic tilt while maintaining a straight leg position.
SLOWLY lean forward from the HIPS until a slight stretch is felt.
Hold the stretch for 20-30 seconds.
Repeat as necessary.
Many individuals will not need to lean forward. The anterior pelvic tilt alone will create a hamstring stretch.
Maintenance of the anterior pelvic tilt is a critical component of this stretch - do not attempt to lean too far forward sacrificing optimal pelvic positioning.

QUADRICEPS - STANDING

Reps :

Duration :

20 seconds to hold

Preparation :

Stand as pictured, with "tall" posture in optimal alignment, grasping one ankle.

Movement :

Perform a posterior pelvic tilt while squeezing the glute of the stretching leg.
Hold for 20-30 seconds, repeat for 2-3 reps.

WARRIOR I POSE

Reps :

Duration :

20 seconds to hold

Preparation :

Start in a standing position.

Movement :

Step laterally with the left leg until the legs are about 3 feet apart.
Move the right foot until it is directly facing the front.
Turn the left foot so that it is at a 45degree angle to the front foot.
Lunge into the right leg until you are approx. at a 90 degree angle at the knee joint.
Keep the left leg straight throughout the movement.
Turn the torso facing the same direction as the right foot.
Raise both arms in full extension above the head in alignment with the ears.
Extend the neck to look up at the hands.
Hold this position for 3 to 6 breaths.
Repeat for the entire movement for the opposite side.

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