Lower Body
Workouts
to develop
the Lower Body Muscles
from the Free
Weightlifting Programs!
The Lower Body Workouts are a part of the Best Leg
Exercises.
These Lower body exercises are a variation of the first
program and are a great means to build muscle fast to
the lower body muscles!
Football players, Rugby players and Swimmers (to name a few) can all
suffer from upper body soreness and injuries from participating in
their sports.
The lower body workout program can aid development of speed, power,
strength
and muscle mass while letting the upper body recover from intensive
upper body sessions.
Lower Body Workouts
| 2 Day
per Week Lower Body Power Resistance |
- Basic
Routine - 2-day Max
Resistance to be completed 2 times per week at most. Duration 1hr
approximately
- Rest
& Recovery - Take 2 days rest from the
Lower body workout plan i.e complete it monday,
Wednesday and Friday, NOT Monday, Tuesday, Thursday.
- Intensity
- Carry-out the exercises slowly focusing on good
form.
Always lift HEAVY
with good form
to Develop maximium Power, Speed and Muscle Mass.
|
Ab Workout
Core
Strenghtening
Sets x
Reps
Scissors
2
x
10each
Full Body Stretch
3 x 20
Side
Oblique
3 x 12
Weight-lifting
Sets x
Reps
Back
Squat
5, 5,
5, 5
Romainian
Deadlift
5, 5, 5, 5
Foward
Lunge
6, 6, 6, 6
Dumbell Split
Squat
5, 5, 5
Glute-Ham
Raise
6, 6, 6, 6
|
|
Points
to Note
- Change program after 8-10 weeks to ensure the muscles
of the body
continue to grow and do not become stagnant from the same old workout
routine.
- Take 25 seconds break between Core excercises
Take 45 seconds break between Weightlifting excercises
|
