Pyramid Lower Body

Cathe Friedrich
Year Released: 2002

Categories: Balance/Medicine/Mini/Stability Ball, Lower Body Strength


This is a preview review!

Pyramid Lower Body

Warm up~4 minutes

First half of workout is standing lower body work using a pyramid system using:
12 light weight reps
10 moderate weight reps
8 heavy weight reps
10 moderate weight reps
12 light weight reps

1. Leg Press-weights used-25-30-35
2. Lunges-static-wts-30-35-40
3. Squats-supersets with regular then plie squats before increasing weights-30-35-40
4. Deadlifts-down 3 up 1 up count rhythm-30-35-40

(this first section is ~25 minutes)

5. Calf raises off top section of mini-step using loaded barbell for stability 28-12-12

Lower body stretch

Now on to floorwork using balance ball. Brenda shows modification using mini-step.

6. Hamstring raises-one heel on balance ball other leg straight in air, arms at side, palms up. 16 reps followed by 4 sets of 7 reps of upper end raises.
7. Pull-ins-Both feet on ball, pull ball in & out with hips off the floor. 12 reps of 1-1 count, 4 reps of 2-2 count, 8 reps of 1-1 count.

Hamstring stretch

8. Inner thigh work-Both feet on ball-froggy style pull-ins again with hips elevated off of the floor.
9. Ball squeezes-Ball between legs while lying on back-8 reps of singles, 6 reps of double holds, 8 singles, 6 double holds.
10. More glute work with head & shoulders on ball, legs bent greater than 90 degrees, weight on heels-hip raises-24 singles-8-(3 count) holds, 8 singles..
11. Outer thigh work-on side with upper body supported on ball, on knee of non-working leg (out from ball a bit, not straight up & down) outer thigh leg lifts-16 reps-7 pulses at top x 3 sets, 3 count holds for 8 reps.

If youíre still alive at this point itís time for a nice relaxing stretch using the ball then more traditional stretches. The entire workout ~50 minutes.

Instructor Comments:
Cathe & her background exercises are amazing!

KayB

01/01/2003