11-03-14, 11:40 AM | |
Join Date: Jul 2009
Location: St. Louis MO
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Sets, reps, weight on floorwork
Leg Lifts & Clams:
Weight: start w/ 2 lb ankle weight belts, then 3 lb, then 4 lb, then 5 lb but no higher Clams: start w/ 3 lb dumbbell on thigh, then 5 lb, 7 lb, 10 lb but no higher Reps: 2 sets of 10, 3 sets of 10, 2 sets of 12, 2 sets of 15, 1 set of 30 Then you are ready to move up to the next weight Pacing: You can do going up quickly, 1,2, then slower coming down, 3, 4, 5, 6 Quad Lifts sitting on edge of bed, using 3 lb weighted ball under knee + ankle weight: Weight: same weight as above for leg lifts, but no higher than 4 lb Reps: same as above for leg lifts – be sure to do these SLOWLY – leg lifts & Clams can be done much more quickly Bridges w/ feet on the squishy ball: Reps: same as for leg lifts, but do these SLOWLY Weight: after 30 straight through is too easy, put the ankle weight belts across your lower abdomen – if you are using The Cuff brand, since they have long straps, you could even strap them around your lower abdomen and seat bcse a weight plate or dumbbell is not going to stay in place. Form: I don’t have any form difficulties doing these on the bed, but we have a firm bed. Also our couch is basically an upscale leather futon and it is firm. So I can listen to music in the bedroom or watch TV in the living room while doing these exercises. However, I would mention that if you have a good mat with a bit of cushioning to it, such as the mats that Bar Method sells through their online store, Bridges on the mat on the floor are a bit easier. Stretches: Don’t forget to stretch each body part thoroughly after doing these!!!! Use a yoga strap if you have to, but STRETCH!! I can supply stretches if you want those, but I am assuming you all probably have your favorites already that you do. Frequency: I get these done a minimum of 2X/wk, 3X if it’s a good week – you know what I mean. Glad to be of help, would love to hear how you all are doing with these. |
Tags |
bands lower body, glutes, lower body, lunge-free, squat-free, strong curves |
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