Workout 2

	Workout Two
	Lower Body Plan
	Trainer : Maureen Jeanson

Introduction

Here is day two of the booty plan.

Warm Up

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Lunge - With 1 Leg Squat, Back Foot On SB	Exercise	3	6-8	N/A	2-1-2		60 seconds
Bridge - On SB	Exercise	4	12	N/A	2-1-2	slow and intentional	60 seconds
1 Leg Raise - Prone Over Ball	Exercise	2	20	N/A	slow and intentional
Leg Hip Extension - Supine Elevated w/ Adduction	Exercise	1	5 each leg	N/A
Leg Curl - Prone	Exercise	3	6-8	N/A	2-1-2	HEAVY	120 seconds
Leg Press - Supine Elevated on SB	Exercise	3	10	N/A	2-1-2		90 seconds
Abdominal - Full Sit Up On SB	Exercise	2	25	N/A	2-1-2		60 seconds
Back Extension - On SB Knees Off Floor	Exercise	3	12	N/A	2-1-2		30 seconds

Cool Down

Cool down with stretches for glutes and hams.

LUNGE - WITH 1 LEG SQUAT, BACK FOOT ON SB

Reps :	6-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Stand on one leg (in optimal allignment with the knee over the 2nd toe), and place the rear leg on the desired size of BALL, maintaining neutral spine. (NOTE: The larger the ball, the more flexibility is required!).

Movement :

Lower body as low as can be controlled in NEUTRAL SPINE and in optimal KNEE ALLIGNMENT over the 2nd toe (i.e. the "balance threshold").
Push back to the top of the motion focusing on the glute.
Repeat as desired.

Notes :

The rest is after both legs are done with the set

BRIDGE - ON SB

Reps :	12	Sets :	4	Intensity :	slow and intentional
Tempo :	2-1-2	Rest :	60 seconds

Preparation :

Sitting on Swiss ball, activate the core by drawing in the navel towards the spine & squeezing your glutes.
Gently walk your feet out and lay back on the Swiss ball.
Keep your head & shoulders on the Swiss ball with your head slightly tilted back, tongue on the roof of your mouth.

Movement :

Lift your hips towards the ceiling until you're in the position of a "plank" with shoulders, hips & knees all at the same height. Hold this position for 10-15 seconds then lower keeping your core locked on.
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).
Repeat desired repetitions.

1 LEG RAISE - PRONE OVER BALL

Reps :	20	Sets :	2	Intensity :
Tempo :	slow and intentional	Rest :

Preparation :

Push up position with arms slightly bent and ball under hips.
Activate core (pull navel towards spine and maintain there for entire exercise breathing shallowly).
Legs straight and together, resting just above the floor.

Movement :

With core/glute activated.
Lift leg towards the ceiling until you feel that is approx. maximum lift (you should not hyper-extend your lower back).
Upon reaching full lift, slowly lower leg to starting position and then repeat again.
Control is essential, don’t rush through any part of the movement.
If you feel any discomfort in back discontinue the exercise.
When you feel fatigue in the back, stop!

LEG HIP EXTENSION - SUPINE ELEVATED W/ ADDUCTION

Reps :	5 each leg	Sets :	1	Intensity :
Tempo :		Rest :

Preparation :

Assume a standard BALL bridge position, extend one knee as pictured.

Movement :

AB/ABduct the straightened leg under slow and controlled speed.
Switch legs when fatigued.

LEG CURL - PRONE

Reps :	6-8	Sets :	3	Intensity :	HEAVY
Tempo :	2-1-2	Rest :	120 seconds

Preparation :

Align knees with axis of rotation.
Place foot pad where comfortable.
NOTE: It is recommended, to reduce excessive shearing forces to the knee, to bring the foot pad as high as can be tolerated.

Movement :

Maintaining neutral spine, flex knees toward butt, only as far as can be controlled.
Lower at dictated rep tempo.

LEG PRESS - SUPINE ELEVATED ON SB

Reps :	10	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	90 seconds

Preparation :

Lie on BALL as pictured with hips and knees flexed.

Movement :

Keep feet flat, yet, drive through the heels and focus on contracting the glutes until the legs straigten as pictured, repeat.

ABDOMINAL - FULL SIT UP ON SB

Reps :	25	Sets :	2	Intensity :
Tempo :	2-1-2	Rest :	60 seconds

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.

BACK EXTENSION - ON SB KNEES OFF FLOOR

Reps :	12	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	30 seconds

Preparation :

Drape the body over the ball in a prone position with the spine flexed.

Movement :

Stabilize the neck and pelvis as you extend the spine.
Imagine there is a ball tucked under the chin and don’t drop it.
Slightly press the pelvis unto the ball and don’t move it.
Think of straightening your spine instead of lifting up off the ball.
For a more difficult exercise – extend arms.

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