Legs & Core Workout

Warm up 10-15 minutes on the treadmill

Exercise Illustration Focus Exercise data Comments1 -Deep knee bend-normallegposition(Squat)

3 set x 12 rep Warm up sets to avoid injuries.

Do 3 sets with only the barbell or light weight to warmp up your knees and legs.

Also practice your form so it's correct during the warm up and before you use higher weight.

Warm up set to avoid injuries.2 -Deep knee bend-normallegposition(Squat)

4 set x 10 rep Look straight forward during the entireexercise. Start with straight legs in a positionas wide as your shoulders, and with thecenter of gravity right through your body.Distribute most of your weight to the back ofyour feet. By focusing on your stomach andthe lumbar region of your back, keep yourbody still during the entire exercise. Breathein on the way down, hold your breath at thelowest part of the movement, and breatheout on you way back up.This exercise is hardets in the lower part of

3 -Leg Press

4 set x 10-12 rep Place your feet hip-width apart on the board.Bend your knees in a 90 degrees angle andtighten abdomen and your lower back. Pressupwards till your legs are almost stretched.Return to starting position and repeat theexercise.

4 -Horizontal legcurl

4 set x 10 rep Lie face down with your legs straight andknees below the edge of the seat. Supportyour body by grasping the handles. Bendyour knees fully then slowly straighten again.Keep your ankles bent throughout theexercise.

Target muscles: m.biceps femoris,m.semitendinosus, m.semimembranosus.Assisting muscles: m.gastrocnemius.

5 -Leg extension

3 set x 10 rep Make sure that your lower back is wellsupported. Sit with your knees bent approx.120 degrees then straighten your legs asmuch as possible. The top point may beaccentuated. Slowly lower to the startposition.Target muscle: m.quadriceps femoris.

6 -Seated calf raise

4 set x 10 rep Sit so that only the foremost part of your feettouches the platform. Bend your anklesbackward until your calf muscles are wellcontracted. Push back upward until yourankles are fully stretched.Target muscles: m.soleus, m.gastrocnemius.

2015 ExorLive AS 1

Legs & Core Workout

Exercise Illustration Focus Exercise data Comments7 -Forward lunge

2 set x 10 rep Stand with your legs together, a dumbbell ineach hand and your arms by your sides.Raise one leg and lunge forward. When yourleg hits the floor. Stop the movement whenyour body reaches a deep position. Push offwith your leg and return to the start position.Primarily exercises: m.triceps brachii,m.pectoralis major. Assisting muscles:m.deltoideus.

8 -Abdominalcrunches

3 set x 12 rep Lie on your back with your knees bent andyour feet on the floor. Raise your head andupper body, so that only your lower back hascontact with the mat. Lower back down.Ensure a steady movement.Target muscle: m.rectus abdominis.Assisting muscles: m.obliquus externusabdominis, m.obliquus internus abdominis.

9 -Crunch withPullingInstrument

3 set x 10 rep Fasten a cable to the top wheel of theinstrument. Sit on your knees with your backto the instrument and with a light bend inyour hips. Have a grip on the cable andplace your hands near your shoulders. Bendyour upper body forward by tightening yourmuscles in abdomen.If you are doing the exercise for the first timeor if you are a little unsteady, then stand withyour side to something that you can hold onto if you lose your balance and/or to make iteasier to get on and off the BOSU.

10 -Leglift in machine

3 set x 10 rep Hang with your bodyweight against thesupporting cushions. Keep the legs straightand lift them forward/upward until they areapprox. parallel with the floor. Drop downslowly and repeat.

11 -Superman

3 set x 10 rep Lie on abdomen and lift your arms and feetup from the floor. Stretch your arms out infront of your body as an elongation of thebody.

2015 ExorLive AS 2

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@ SunnahStrength

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