Lower Body Strength Training…

My current exercise routine for everything below the diaphragm.

Each set is follow by a 1 minute rest unless stated otherwise (see ‘Notes’ column). Set a metronome to click at 55 bpm (or whatever suits you) and use this to time your reps. 1 click is down 1 click is up. Where it’s 27.5 use 2 clicks for down and 2 clicks for up (so half speed). If you feel like doing any of the 55’s at 27.5 then do so.

I suggest that you do all these exercises barefoot. Wearing footwear will place all your joints out of alignment and can cause serious problems later in life. Let your feet work properly whenever you can.

Exercise
Back Extension
Front Finning
Ball Hip Extension
Feet on Ball Ext.
Side Oblique
Side Dums
Side Leg Raise
Side In
Crunch
Leg Raise
Back Finning
Ball Jack Knife
Russian Twist
Squats
Calf Raises
Calf Pulls
Reps
30/30
30/30
30/30
30/30
30/30
30/30
30/30
30/30
30/30
30/30
30/30
30/30
30/30
15/15/15
15/15/15
15/15/15
Speed
27.5 bpm
27.5 bpm
55 bpm
55 bpm
27.5 bpm
27.5 bpm @ 4.25kg
27.5 bpm
27.5 bpm @ 3 bands
27.5 bpm
27.5 bpm
55 bpm
27.5 bpm
27.5 bpm
27.5 bpm @ 1kg
27.5 bpm
27.5 bpm
Notes
.
.
.
.
see note (a)
see note (a)
see note (a)
see note (a) and (b)
.
.
.
.
.
thigh parallel to ground
don’t touch heels down
.

(a) these four exercise (8 sets) are alternating sides and done without any pause between them. Set up the dumbell and bands before starting the workout so that they’re ready when you get to these sets.

(b)