Exercise Log - Legs, Calves Page 4
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1
2
3
4after
drop
3.
Grip the outer handles if desired and simultaneously squeeze legs in/together as
far
sets)
as possible.
4.
Slowly move legs back out as far as possible without the weight hitting the weight
stack. Repeat at a slow and controlled pace.
Hip Abduction
<70,
2 (4
Drop
1.
Position the moveable portion of the machine to the closest setting in order to
begin
Machine
drop
total
set:
with legs together.
weight
with
25,25
2.
Sit down on the machine and place feet in the feet groves and outer shins against
after
drop
pads.
sets)
3.
Grip the outer handles if desired and simultaneously push legs out laterally (out to
the sides) as far as possible.
4.
Slowly bring legs back in as far as possible without the weight hitting the weight
stack. Repeat at a slow and controlled pace.
OVERALL
Perform each exercise in GROUP A 1 time and then go back through to complete 3(6
WORKOUT
if single sided) sets per exercise within that group. Do the same for GROUPS B and
RATING (1-10)
C.
*** HIGHLIGHTED EXERCISES: These are single sided exercises that should
always be performed as follows:
1.
Perform the highlighted exercise on either the right or left side/leg/arm for the
specified number of repetitions. YOU DO NOT HAVE TO START ON THE
SIDE SPECIFIED IN PHOTO/MOVEMENT!
WORKOUT
2.
Move to the next highlighted exercise WITHIN THE SAME GROUP and
NOTES:
perform this exercise on the same side/leg/arm as previous for the specified
number of repetitions.
3.
If there is a third highlighted exercise within the same group, perform on the same
side/leg/arm as previous for the specified number of repetitions.
4.
Move back to the first highlighted exercise and perform on the opposite
side/leg/arm for the specified number of repetitions.
5.
Perform the remaining highlighted exercises within the same group on this
opposite side as well.
6.
Perform 3 sets on each side/leg/arm totaling 6 sets per highlighted exercise.
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