UDT – Workout A Week 2 – Lower Body and Abs
• You might be unusually sore after the first few workouts. Your body will tell you if you clearly over did it however a little bit of muscle soreness is not a bad thing. Train right through it and you might find the body weight workouts actually help loosen you up.
• Incorporate the flexibility training either before or after the workout. If you find this drags the workout well past your time limits then do the flexibility training on it’s own day.
• Feel free to incorporate the shoulder stability program at least 2 x a week BEFORE the body weight conditioning program.
• 5-10 minutes of easy cardio is recommended before each workout.
• Use the first and second week to get familiar with the new tempos and for choosing the appropriate work loads. You should be hitting failure within the given rep ranges. As you get familiar with the program, increase the weights and intensity of the workout.
• Don’t be surprised if you feel beat up after some of these workouts. I’ve given you a program I’m confident you have not experienced before. It will take some time for your body to condition it self. I have recommended at least 4 weeks on Upside Down Training but you are free to do it for up to 6 weeks as well and you are free to come back to Upside Down Training every few months.
Exercise | Manual-Notes (if any) | |||||||||||||||||||||
![]()
1. Sit in the machine and place your knees underneath the pad and the balls of your feet on the foot plate. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start by lying in an angled leg press machine and place the balls of your feet on the foot plate. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1) Adjust knee pad so that top pad is 1-3 inches above the knee cap. Trainer’s comments: Tempo 311
|
|
|||||||||||||||||||||
![]()
1. Sit in machine and place one leg under the pad. Trainer’s comments: Tempo 311
|
|
|||||||||||||||||||||
![]()
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Stand to the right of the box. Place left foot on top of box. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start by placing a cable strap around your ankle and facing parallel with the cable. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start by standing with the working leg next to band and fixed object. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1) Position body face down on apparatus placing hips and ankles on respective pads. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1) Stand with feet hip width apart with knees slightly bent (at 20°). Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start by holding dumbells at your side. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. Trainer’s comments: |
|
|||||||||||||||||||||
![]()
1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1) Lie with back on floor or bench with knees bent. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start by lying on your back and a slight bend in your knees. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. Trainer’s comments:
|
|
|||||||||||||||||||||
![]()
1. Lie on your back with your legs bent 90 degrees at the hip. Trainer’s comments:
|
|
Let’s Talk!