Lower Body

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Lower Body workout

LLT
Leg Press – Plate Loaded Machine
reps 6-8
intensity 7-8
Tempo controlled
Rest 3-4 mins
Set Reps Intensity Tempo Rest
1 6-8 7-8 RPE Controlled 3-4 mins (h:m:s)
2 6-8 8-9 RPE Controlled 3-4 mins (h:m:s)
3 6-8 8-9 RPE Controlled 3-4 mins (h:m:s)
LLT
Glute Ham Raise
reps 8
weight_lbs BW
Tempo controlled
Rest 2 mins
Set Reps Weight Tempo Rest
1 8 BW lbs Controlled 2 mins (h:m:s)
2 8 BW lbs Controlled 2 mins (h:m:s)
3 8 BW lbs Controlled 2 mins (h:m:s)
LLT
Leg Extension
reps 10-12
intensity 8-9
Tempo controlled
Rest 1-2 mins
Set Reps Intensity Tempo Rest
1 10-12 8-9 RPE Controlled 1-2 mins (h:m:s)
2 10-12 9-10 RPE Controlled 1-2 mins (h:m:s)
3 10-12 9-10 RPE Controlled 1-2 mins (h:m:s)
LMT
Single Leg Cable Hip Abductions
reps 8
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 8 Controlled 1 min (h:m:s)
2 8 Controlled 1 min (h:m:s)
3 8 Controlled 1 min (h:m:s)
LLT
Single Leg Hamstring Curls
reps 10
intensity 8-9
Tempo controlled
Rest 1 min
Set Reps Intensity Tempo Rest
1 10 8-9 RPE Controlled 1 min (h:m:s)
2 10 8-9 RPE Controlled 1 min (h:m:s)
LLT
Hip Adduction Machine
reps 10
intensity 8-9
Tempo controlled
Rest 45-60 secs
- 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 Intensity Tempo Rest
1 10 8-9 RPE Controlled 45-60 secs (h:m:s)
2 10 8-9 RPE Controlled 45-60 secs (h:m:s)
3 10 8-9 RPE Controlled 45-60 secs (h:m:s)
ULT
Sit Up
reps 6-8
Set Reps
1 6-8
2 6-8
3 6-8