Exercise Log - Back, Legs, Calves Page 3
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1
2
3
4
5Walking Lunges
BW
6
¼
1.
Begin in the standing position. Step forward with your right foot, bending both
length
knees so that your front knee is aligned over your ankle and the back knee comes
of
close to the floor. Your back heel is lifted off the floor.
track
2.
Before your back knee touches the floor, push up with your back left leg, forcing
the weight of your body through your right heel, simultaneously bringing your left
foot together with your right foot.
3.
Without pausing, alternate legs, lunge forward with your left foot, bending both
knees so that your front knee is aligned with your ankle and the back knee comes
close to the floor. Your back heel is lifted off the floor.
4.
Continue at a medium pace.
GROUP C
Seated Cable
70-85%
3
12-15
1.
Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between
Lat Pull-downs
of 1RM
the handles.
(underhand/narr
2.
Facing the machine, grab the handle on the right with right hand and handle on
the
ow grip with
left with your left hand.
handles)
3.
Lower body to seated position on the floor, slightly inclined back, with a slight
bend
in knees and feet/heels on the floor.
4.
With palms facing up, pull the handles down to outer chest level while squeezing
back muscles.
5.
Fully extend arms back to starting position without moving upper body.
6.
Keep upper body in set position throughout the entire set and repeat at a slow and
controlled pace.
Barbell
40lbs+
3
15
1.
Stand with legs stiff and knees slightly bent holding barbell at front thigh area.
Deadlifts
2.
Lean forward with a flat back (DO NOT ROUND BACK) and lower barbell down
(traditional
towards toes as if you were stretching.
style)…use DB’s
3.
Bend knees slightly as u lower down and push bodyweight back in your heels.
if need be, but
4.
Lift upper body back up into a straight up position, squeezing glutes at the top.
try barbell
5.
Repeat at a slow controlled pace.
*You can perform this exercise with a barbell as well.
Kettlebell Hip
25lbs+
3
15-20
1. Stand upright with wide stance, and stiff yet slightly bent legs.
Thrusts
2. Hold one DB/kettlebell vertically between legs with arms fully extended down.
3. Swing dumbbell back between legs while sitting bodyweight back into your heels.
4. Swing DB forward by popping/thrusting hips forward and squeezing glutes. Repeat
at a controlled pace.
*DB will raise up in front, but do not use arm strength to lift it. Instead, use
momentum of hip thrust to bring it forward.
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