Tuesday 1

December 18, 2007 by jleeger.

Alright, Tuesday is here, and hopefully George didn’t kick your butt too hard last night.  As promised, tonight is Max Strength for the lower body.  The trick to building max strength is using a weight that you can only lift 1-5 (or 6) times.  For most, 1-leg squats should do the trick.  Check out Steve Maxwell’s form on the YouTube vids George posted.

Superset the two adjacent exercises in the list below.  Do 4 sets of as many as you can of each, with 1-2 minutes of rest beween supersets.

1-Leg Squats and

1-Leg Hip Raise, foot on a chair or bench (if you have a stability ball at home, do it like this: http://images.google.com/imgres?imgurl=http://www.oxygenmag.com/content/oxy53/ham_curls.jpg&imgrefurl=http://www.oxygenmag.com/main.php%3Fpage%3D1%26id%3D282&h=448&w=247&sz=25&hl=en&start=35&um=1&tbnid=Ah5oh55uYnWXgM:&tbnh=127&tbnw=70&prev=/images%3Fq%3Dhamstring%2Bcurl%2Bexercise%26start%3D20%26ndsp%3D20%26svnum%3D10%26um%3D1%26hl%3Den%26safe%3Doff%26client%3Dfirefox-a%26rls%3Dorg.mozilla:en-US:official%26sa%3DN)

Odd-Object Rear Lunge, front foot elevated - Put your front foot on a platform of some sort.  A step works for me.  Lunge backward with the other foot.  Keep your upper body upright.  Grab anything that’s heavy in your house so you can only get through 5-6 ea. leg.  It’s tough…for me, I have to wear my weight vest and hold both of the 50lb dumbbells I have…

and

1-leg RDL - again, grab something that makes this more challenging from a resistance perspective.

Finish yourself off with wall-sits for time.  Do three sets of as long as you can manage, resting 2 minutes in between sets.  During those two minute rest intervals, you can work your abs.  Do the following three exercises during each rest interval and one more set at the end:

Bicycle Situps - 20 ea.

Sprinter Situps - 20 ea.

Superman - 20

Posted in Training | No Comments »