Adaptation Workout

Horizontal Loading
LLT
Leg Extension
reps 10
Rest 30s
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Hammer Strength Select Chest Press
reps 10
Rest 30s
Hammer Strength Select Chest Press
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Prone Hamstring Curl [Machine]
reps 10
Rest 30s
Prone Hamstring Curl
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Lat pulldown plate machine
reps 10
Rest 30s
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Hip Adduction Machine
reps 10
Rest 30s
- Exercise that targets the leg adductors (Inner Thigh) - Setup: Sit in the seat, adjusting the thigh pads to the end range of motion where a stretch can be felt in the inner thighs. Grab the handles to pull self into the seat. - Movement: Contract the adductor muscles (inner thigh) to bring the legs together. Under control, slowly return the weight to the starting position to feel stretch at the end range. Pause. Repeat.
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Tricep Rope Pushdown
reps 10
Rest 30s
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Hip Abduction Machine
reps 10
Rest 30s
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Alternating Crossover Biceps Curl
reps 10
Rest 30s
Alternating crossover biceps curl
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Abdominal crunch machine
reps 10
Rest 30s
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)