Set 1 -2 -3.
Leg Extensions- `25 reps – 10lbs
Cable thigh pulls inner/outer/rear- `25 reps - cable
Medicine Ball Squats- `25 reps - medicine ball
Dumbbell Lunges – `25 reps - dumbbells
Rear Dumbbell Lunges- `25 reps - dumbbells
Lying Glute Bridge – `25 reps - body
Glute Kickbacks – `25 reps – strap leg weights
This constitutes 1 set. I do three sets, alternating 10 minutes of cardio between each set.
Care is given to insure that I complete each rep with proper form, using both positive and negative force in each rep. Also pausing at the moment of maximum exertion.
Leg Extension - Machine
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Leg Extensions – Position yourself in a leg extension machine. Begin by lifting the weight by extending both legs out and up, flexing at the knees. Slowly return to the start position and repeat. Leg extensions must be done carefully. There is no need to over-stress you knee ligaments. If you feel too much pulling around your knee, lower the weight straightaway. If done right, this is a good strengthening exercise. If done wrong, you will damage your knee ligaments. As always, it is about repetition, not large weight.
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Cable Thigh Pulls - inner/outer
Cable thigh pulls inner/outer/rear – Pulley machine. Attach ankle strap around ankle. Keeping your leg straight, smoothly pull your foot across the front of your body from outside to inside. Hold your leg at the top of this movement for a one-count and repeat the exercise with the opposite leg. Complete inner reps.
Turn around, facing the opposite direction. Keeping your leg straight, smoothly pull your foot from inside it to outside smoothly. Hold your leg at the top of this movement for a one-count and repeat the exercise with the opposite leg. Complete outer reps.
Cable Thigh Pulls - Rear
Turn to face the machine, lean on machine. Keeping your leg straight, smoothly pull your foot back behind you smoothly. Hold your leg at the top of this movement for a one-count and repeat the exercise with the opposite leg. Complete rear reps.
Switch cable strap to other leg, repeat entire process.
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Medicine Ball Squats
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Medicine Ball Squats – Stand with a wide stance while holding a medicine ball with both hands. Fully extend your arms straight out in front of your body at shoulder level. Crouch down into a wide squat, swinging the ball between your knees. Next, swing the ball up overhead ans you come to a standing position. Make sure you are performing a squat as you bring ball down. Contraol swing so your body, not momentum, is doing the work. Smooth and controlled.
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Dumbbell Lunges
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Dumbbell Lunges – Stand up straight and hold a dumbbell in each hand, letting the dumbbells hang down at your sides. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.
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Rear Dumbbell Lunges
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Rear Dumbbell Lunges – Stand with your feet about shoulder width apart and grab a dumbbell in each hand and let them hang at your sides. Begin by reaching one of your feet back behind you like you are taking the first step if walking backwards. Really reach back with this stride to get a good stretch. Bring that leg back to the start position and repeat the same movement with your opposite leg. Be sure to keep your back firmly upright and straight throughout this exercise.
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Lying Glute Bridges
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Lying Glute Bridge – Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for a one-count. Return to the start position and repeat.
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Glute Kickbacks - Position 1
Glute Kickbacks - Position 2
