Tuesday 2

Max Strength Lower Body Day

The primary goal of Max Strength days is to expose the target muscle groups to a maximal stress.  By “maximal” here, we mean the 1-5 repetition range.  So, 100 hindu squats will not have the desired effect.  Move as quickly/explosively as you can while still maintaining proper form.  Fast movement recruits a greater number of muscle cells than  slow movement.

Warmup

5 sets of 1-5 1-leg squats

5 sets of 5-10 2- or 1-leg hip raises (called a 1-leg bridge on this page - http://www.ptonthenet.com/capview.aspx?P=Mjk1Mzg0IFRZZGoyWnRiWTI4aFB4S253RjJuUVE9PQ==)  if it’s too easy, elevate the pressing leg on a bench or stability ball

3 sets of 10 Hindu Jumper Squats - do Hindu Squats but jump forward with one, backward with two.  Try to get as much distance as you can, like a forward/backward broad jump

3 sets of 1 minute front and side plank

100 Bicycle situps.

Do everything with as little rest as necessary, to still get quality repetitions.

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