Exercise Log - Back, Legs, Calves
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5Exercise Log
Date (Day/Month/Year): ____________________________
Start Time: ___________________
End Time: ___________________
Pregnancy Lower Body and Back Routine_____________________________________
Name of Workout: ______________
Body Parts Trained (Circle all that apply):
Whole Body | Chest | Back | Shoulders | Legs | Calves | Biceps | Triceps | Abs | Other: _________________________________________________
CARDIO/AEROBIC/CONDITIONING EXERCISE
EXERCISE
TIME/DISTANCE/
NOTES
INTENSITY/SPEED/CALORIES
Cardio Warm-up
4-5 minutes medium intensity
Any exercise that elevates heart rate (Jumping jacks, stairs, etc)
(Treadmill/Bike/Jumping
Jacks/Stairs/etc)
WEIGHT, STRENGTH & RESISTANCE TRAINING
EXERCISE
WEIGHT
SETS
REPS
MOVEMENT
GROUP A
Smith Machine
70+ lbs
3
12-15
1.
Stand upright in front of the bar of the smith machine.
Squats
2.
Position the bar against the back of neck (use a squat pad if available).
3.
Lean back against bar and position feet out in front of you with a wide stance so
you are leaning back against the bar.
4.
Perform a wide stance squat with body weight back in heels.
5.
Pushing through heels, slowly stand back up contracting glutes at top position.
Repeat at a controlled pace keeping back upright.
Ball/Wall
30-45
3
15
1.
Place ball between lower back and the wall. Stand with feet wide and toes pointing
Squats w/
lbs
out while leaning back against ball.
Dumbbell
2.
Hold DB between legs with arms straight down in front of you throughout entire
set.
3.
Put body weight back in your heels as you lower your body down as far as possible
to perform squat. Push glutes back towards the wall while keeping back as upright
as possible.
4.
Repeat at a slow and controlled pace.
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