{"id":703,"date":"2010-12-30T20:44:49","date_gmt":"2010-12-30T20:44:49","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=703"},"modified":"2010-12-30T04:43:36","modified_gmt":"2010-12-30T04:43:36","slug":"week-2-lower-body-reverse-drop-sets","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=703","title":{"rendered":"Week 2- Lower Body Reverse Drop Sets"},"content":{"rendered":"
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Today was LEGS<\/strong> day. \u00a0Booyah! \u00a0It feels great to get up in the morning, head off to the gym and get my workout done and over with in the morning. \u00a0I’m dreading the day I have to go back to work and back to the grind. \u00a0But, 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.<\/p>\n

As I was mentioning in my Week 2\u00a0Upper Body<\/a> post from yesterday, I get a little ADHD when it come to routines at the gym. \u00a0The only routine at the gym that I have managed to follow consistently is the group spinning schedule<\/strong> . . \u00a0. and that’s because they PAY<\/strong> me to stick to it! \u00a0Money must be the answer . . . now if only I could find somebody to pay me to workout on my own time???<\/p>\n

Lower Body Reverse Drop Sets<\/strong><\/p>\n

Quadriceps – Squats with stability ball again the wall <\/span><\/em><\/p>\n

<\/em>(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)<\/p>\n

Body Weight (BW) \u2013 12 reps<\/p>\n

BW + 5 lbs \u2013 10 reps<\/p>\n

BW + 8 lbs \u2013 8 reps<\/p>\n

BW + 10 lbs- 6 reps<\/p>\n

BW\u2013 24 reps (reps 13-24, switch move to\u00a0pile squat<\/span><\/em>)<\/p>\n

Hamstrings – Lunges with stability ball against the wall<\/span><\/em>.<\/span><\/p>\n

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)<\/p>\n

5 lbs \u2013 12 reps<\/p>\n

8 lbs \u2013 10 reps<\/p>\n

10 lbs \u2013 8 reps<\/p>\n

12 lbs- 6 reps<\/p>\n

5 lbs \u2013 24 reps<\/p>\n

(reps 13-24, switch move to\u00a0hamstring curl<\/span><\/em> on the ground with the stability ball. \u00a0Lay on your back, place heels up on the ball, lift bum off the ground and pull heels toward you bum.)<\/p>\n

Calves – Calf Raises on Step<\/span><\/em><\/p>\n

8 lbs \u2013 12 reps<\/p>\n

10 lbs \u2013 10 reps<\/p>\n

12 lbs \u2013 8 reps<\/p>\n

12 lbs- 6 reps<\/p>\n

10 lbs \u2013 24 reps (reps 13-24, switch move to\u00a0single leg calf raise<\/span><\/em>)<\/p>\n

Don’t forget to S.<\/span>T.<\/span>R.<\/span>E.<\/span>T.<\/span>C.<\/span>H<\/span>. \u00a0Ughhh. \u00a0I sound like a nagging mother.<\/p>\n<\/div>\n

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