Thursday 1

December 20, 2007 by jleeger.

Lower body explosive day…sorry it’s out so late!  I don’t advise doing this workout on Friday or Saturday if you’re planning on going to class those days.  Class can be explosive enough without adding to it.  Wait till you have a day between the workout and class.  Sunday will do.

Here it is:

Warmup (I don’t include a specific one, but have gone over the concept in a past post)

5 sets of 3 each - Box Jump, Vertical Leap, Long Jump - record your best distance for each.  Take 2 minutes of rest between each set of three.  During your rest period, practice one Houtian form for 1  minute, and rest for the other minute.

1-Leg Rear Lunge with Knee Lift - 3 sets of 10, 1 minute rest - get some kind of weight to make this challenging.  Your standing leg should be on a step.  A stair in the house will do (it’s what I use).  Step back off the step with the moving leg and go down into your lunge.  Keep your body upright.  As you step up, bring the back leg all the way up, bringing the knee as high as you can in front of you.  Don’t put the foot back down till you go back into your next lunge.

Band Pullthroughs, or Straight-leg DL - 3 sets of 12 - 1 minute rest- - if you have a band that gives you enough resistance, wrap it around the handle of a dumbbell and put the dumbbell on the other side of a SECURELY closed door.  Pull the band through your legs and up.  You can bend your knees a little, but try to rely on your hamstrings, glutes, and lower back for this exercise.  Similar to a kettlebell swing, which is a good replacement, if you have one of those handy…

Weighted Abs - do 3 sets of 15 of your favorite weighted abs exercise.  Remember - you should already have done your core stabilization work in the warmup!

Cool down, foam roll, and stretch….

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