Week Three- Weights, and a New Move

This week, it was time to increase the weight . . . of the dumbbells . . . not my thighs.

Week Three (weight increase)

Lower Body Reverse Drop Sets

Quadriceps – Squats with stability ball again the wall (love this move so I’m sticking with it!)

(Place stability ball in the small of your back, knees shoulder width apart, lower body down as if you are about to sit in a chair, push back up through heels, to starting position)

Body Weight (BW) + 5 lbs – 12 reps

BW + 8 lbs – 10 reps

BW + 10 lbs – 8 reps

BW + 12 lbs- 6 reps

BW + 5 lbw – 24 reps (reps 13-24, switch move to pile squat)

Hamstrings – Lunges with stability ball against the wall. (again, still feeling the love)

Place stability ball in the small of your back, against the wall, and assume a lunging position (right foot in front, left toe behind, drop left knee towards the ground, push back up to start to complete one rep)

8 lbs – 12 reps

10 lbs – 10 reps

12 lbs – 8 reps

15 lbs- 6 reps

8 lbs – 24 reps

(reps 13-24, switch move to hamstring curl on the ground with the stability ball.  Lay on your back, place heels up on the ball, lift bum off the ground and pull heels toward you bum.)

**NEW MOVE**

Reverse Leg Curl (works butt and back)

Laying prone (on your stomach, arms crossed in front of you) with stability ball between your lower legs, squeeze the ball and curl up towards your butt.  Hold for 2 counts, and lower back to the floor.  For an extra challenge, lift hips off the ground during the 2 count hold.

Calves – Calf Raises on Step

8 lbs – 12 reps

10 lbs – 10 reps

12 lbs – 8 reps

12 lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to single leg calf raise)

Stretchy, stretch, stretch!