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Legs & Core Workout

Warm up 10-15 minutes on the treadmill


Exercise

Illustration

Focus

Exercise data Comments

1Deep knee bendnormal


legposition
(Squat)

3 set x 12 rep

Warm up sets to avoid injuries.


Do 3 sets with only the barbell or light
weight to warmp up your knees and legs.
Also practice your form so it's correct during
the warm up and before you use higher
weight.

Warm up set to avoid injuries.


2Deep knee bendnormal
legposition
(Squat)

4 set x 10 rep

Look straight forward during the entire


exercise. Start with straight legs in a position
as wide as your shoulders, and with the
center of gravity right through your body.
Distribute most of your weight to the back of
your feet. By focusing on your stomach and
the lumbar region of your back, keep your
body still during the entire exercise. Breathe
in on the way down, hold your breath at the
lowest part of the movement, and breathe
out on you way back up.
This exercise is hardets in the lower part of

3Leg Press

4 set x 10-12 rep

Place your feet hip-width apart on the board.


Bend your knees in a 90 degrees angle and
tighten abdomen and your lower back. Press
upwards till your legs are almost stretched.
Return to starting position and repeat the
exercise.

4Horizontal leg
curl

4 set x 10 rep

Lie face down with your legs straight and


knees below the edge of the seat. Support
your body by grasping the handles. Bend
your knees fully then slowly straighten again.
Keep your ankles bent throughout the
exercise.
Target muscles: m.biceps femoris,
m.semitendinosus, m.semimembranosus.
Assisting muscles: m.gastrocnemius.

5Leg extension

3 set x 10 rep

Make sure that your lower back is well


supported. Sit with your knees bent approx.
120 degrees then straighten your legs as
much as possible. The top point may be
accentuated. Slowly lower to the start
position.
Target muscle: m.quadriceps femoris.

4 set x 10 rep

6Seated calf raise

Sit so that only the foremost part of your feet


touches the platform. Bend your ankles
backward until your calf muscles are well
contracted. Push back upward until your
ankles are fully stretched.
Target muscles: m.soleus, m.gastrocnemius.

2015 ExorLive AS

Legs & Core Workout

Exercise

Illustration

Focus

Exercise data Comments

7Forward lunge

2 set x 10 rep

Stand with your legs together, a dumbbell in


each hand and your arms by your sides.
Raise one leg and lunge forward. When your
leg hits the floor. Stop the movement when
your body reaches a deep position. Push off
with your leg and return to the start position.
Primarily exercises: m.triceps brachii,
m.pectoralis major. Assisting muscles:
m.deltoideus.

8Abdominal
crunches

3 set x 12 rep

Lie on your back with your knees bent and


your feet on the floor. Raise your head and
upper body, so that only your lower back has
contact with the mat. Lower back down.
Ensure a steady movement.
Target muscle: m.rectus abdominis.
Assisting muscles: m.obliquus externus
abdominis, m.obliquus internus abdominis.

9Crunch with
Pulling
Instrument

3 set x 10 rep

Fasten a cable to the top wheel of the


instrument. Sit on your knees with your back
to the instrument and with a light bend in
your hips. Have a grip on the cable and
place your hands near your shoulders. Bend
your upper body forward by tightening your
muscles in abdomen.
If you are doing the exercise for the first time
or if you are a little unsteady, then stand with
your side to something that you can hold on
to if you lose your balance and/or to make it
easier to get on and off the BOSU.

10 Leglift in machine

3 set x 10 rep

Hang with your bodyweight against the


supporting cushions. Keep the legs straight
and lift them forward/upward until they are
approx. parallel with the floor. Drop down
slowly and repeat.

11 Superman

3 set x 10 rep

Lie on abdomen and lift your arms and feet


up from the floor. Stretch your arms out in
front of your body as an elongation of the
body.

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