Training Programs - Lower Body Program B

Name _____________________ Date __________________ Day _____________________
Session _____________________ Body Parts __________________ Time _____________________
Set Exercise
Load
Last workout
Reps
Load
This workout
Reps
start 15
Speed
Start 3 cnt.
Rest
60 Sec.
1 Ball Squats or DB Squats
-
- - - - -
2 Ball Squats or DB Squats - - - - - -
3 Leg Curls - - - - - -
4 Leg Curls
-
-
- - - -
5 Leg Extensions - - - - - -
6 Leg Extensions
-
- - - - -
7 Hyperextensions w/DB's - - - - - -
8 Hyperextensions w/DB's
-
- - - - -
9 Standing Calf Raises w/DB's
( & ankle weights)
- - - - - -
10 Standing Calf Raises w/DB's
( & ankle weights)
-
- - - - -
11 Ball Rev / Crunch ( ball inside) - - - - - -
12 Ball Crunches
-
- - - - -
13 Ball Crunches
-
- - - - -
Stretch Before & After Workout

Interval Bike or Stairs, etc.
( 10 min) After Workout.

THR =

Notes DB's = Dumbbells

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