Today was LEGS day.  Booyah!  It feels great to get up in the morning, head off to the gym and get my workout done and over with in the morning.  I’m dreading the day I have to go back to work and back to the grind.  But, enough about that now . . . I’ll let the depression enter later in the week . . . and then drown it with champagne and New Year’s Eve celebrating.

As I was mentioning in my Week 2 Upper Body post from yesterday, I get a little ADHD when it come to routines at the gym.  The only routine at the gym that I have managed to follow consistently is the group spinning schedule . .  . and that’s because they PAY me to stick to it!  Money must be the answer . . . now if only I could find somebody to pay me to workout on my own time???

Lower Body Reverse Drop Sets

Quadriceps – Squats with stability ball again the wall

(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) – 12 reps

BW + 5 lbs – 10 reps

BW + 8 lbs – 8 reps

BW + 10 lbs- 6 reps

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

Hamstrings – Lunges with stability ball against the wall.

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)

5 lbs – 12 reps

8 lbs – 10 reps

10 lbs – 8 reps

12 lbs- 6 reps

5 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.)

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)

Don’t forget to S.T.R.E.T.C.H.  Ughhh.  I sound like a nagging mother.