Test FG workouts

 

UDT – Workout A Week 2 – Lower Body and Abs

 

***Special Tips• Ideally this program should be done on Monday, Tuesday, Thursday and Saturday or Tuesday, Wednesday, Friday and Sunday. Notice the pattern.

• 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)


Machine Seated Calf Raise

1. Sit in the machine and place your knees underneath the pad and the balls of your feet on the foot plate.
2. Raise your heels up towards the ceiling and release the safety stop.
3. Start movement by lowering your heels towards the floor to the fullest range of motion. Flex your calves and push the balls of your feet into the foot plate and raise your heels up towards the ceiling.
4. Repeat for the prescribed number of repetitions.

Trainer’s comments:
A1


Tempo 311

Sets
Reps Weight/
Resistance
Tempo Time
1 15       
2 15       
3 15       


Standing Machine Calf Raise

1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight.
2) Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward.
3) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
4) Lower heels and repeat.
5) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Adjust weight load accordingly.

Trainer’s comments:
A2


Tempo 311

Sets
Reps Weight/
Resistance
Tempo Time
1 15       
2 15       
3 15       


Supine Calf Raise

1. Start by lying in an angled leg press machine and place the balls of your feet on the foot plate.
2. Extend your legs and relese the safety stops.
3. Keeping your legs semi-straight bringing your toes back towards your knees so that your toes are below your heels.
4. Push with the balls of your feet and extend your toes past your heels.
5. Return to the starting position and repeat.

Trainer’s comments:
A3


Tempo 311

Sets
Reps Weight/
Resistance
Tempo Time
1 15       
2 15       
3 15       


Standing Hamstring Curl

1) Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2) Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3) Lift weight by flexing at the knee to 90° to 120°.
4) Return to start position.
5) Remember to keep the neck and back straight in a neutral position – hyperextension of the low back may cause injury.

Trainer’s comments:
B1

Tempo 311


Use 1 and 1/2’s

Sets
Reps Weight/
Resistance
Tempo Time
1 12-15       
2 12-15       


Single Leg Leg Extension

1. Sit in machine and place one leg under the pad.
2. Contract your quads and extend your leg to a horizontal position and then return to the starting position.
3. Repeat for the desired repetitions and then repeat with the other leg.

Trainer’s comments:
B2

Tempo 311


Use 1 and 1/2’s

Sets
Reps Weight/
Resistance
Tempo Time
1 12-15       
2 12-15       


Single Leg Hip Extension

1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Trainer’s comments:
C1


Tempo 311
10 sec hold on every 10 th rep

Sets
Reps Weight/
Resistance
Tempo Time
1 20       
2 20       


One Leg Box Step Up

1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

Trainer’s comments:
C2


Tempo 311
10 sec hold on every 10 th rep

Sets
Reps Weight/
Resistance
Tempo Time


Hip Abduction with cable

1. Start by placing a cable strap around your ankle and facing parallel with the cable.
2. The working leg should be on the outside.
3. Maintaining your balance take your outside leg and pull it away from your body as far as your hip will allow. Keep your toes pointing straight forward throughout the movement.
4. Return to the starting position and repeat according the to the required repetitions.
5. Switch legs and repeat.

Trainer’s comments:
D1
Tempo 311


Use 1 and 1/2’s

Sets
Reps Weight/
Resistance
Tempo Time
1 12-15       
2 12-15       


Hip Adduction with Band

1. Start by standing with the working leg next to band and fixed object.
2. Wrap the band around the working leg.
3. Proceed to bring the working leg across the other leg and body away from the fixed point of the band.
4. Repeat for the required repetitions and then repeat with the other side.

Trainer’s comments:
D2
Tempo 311


Use 1 and 1/2’s

Sets
Reps Weight/
Resistance
Tempo Time
1 12-15       
2 12-15       


Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

Trainer’s comments:
E1
Tempo 515

 

Sets
Reps Weight/
Resistance
Tempo Time
1 12-15       
2 12-15       


Single Leg RDL with DB

1) Stand with feet hip width apart with knees slightly bent (at 20°).
2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement.
4) Return to start position. Complete recommended repetitions and switch legs.
Remember to keep back straight – movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Trainer’s comments:
E2
Tempo 515

 

Sets
Reps Weight/
Resistance
Tempo Time
1 12-15       
2 12-15       


DB Bulgarian Split Squat

1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Trainer’s comments:
F2
Tempo 613

 

Sets
Reps Weight/
Resistance
Tempo Time
1 6-8       
2 6-8       


Barbell Deadlift

1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
4. Return to starting position.

Trainer’s comments:
F1F2
Tempo 613

 

Sets
Reps Weight/
Resistance
Tempo Time
1 6-8       
2 6-8       


Air Bike Crunches

1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.

Trainer’s comments:
Abdominal Cirucuit – move continously from one exercise to the next with no rest. Rest 1-2 minutes between sets.

Sets
Reps Weight/
Resistance
Tempo Time
1 10-15       
2 10-15       


Janda Sit up

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.
2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax.
3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale.
4. Return to the starting position and repeat.

Trainer’s comments:

 

Sets
Reps Weight/
Resistance
Tempo Time
1 10-15       
2 10-15       


Full Sit Up

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.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Trainer’s comments:

 

Sets
Reps Weight/
Resistance
Tempo Time
1 10-15       
2 10-15       


Lying Side Crunch

1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.

Trainer’s comments:

 

Sets
Reps Weight/
Resistance
Tempo Time
1 10-15       
2 10-15       


Supine Double Leg Raise

1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor.
4. Raise your legs back up to the starting position and repeat.
5. Only lower your legs as far as your abs have enough strength for.

Trainer’s comments:

 

Sets
Reps Weight/
Resistance
Tempo Time
1 10-15       
2 10-15       


Alternating Toe Touch

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.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Trainer’s comments:

 

Sets
Reps Weight/
Resistance
Tempo Time
1 10-15       
2 10-15       


Hip Thrusts

1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Trainer’s comments:

 

Sets
Reps Weight/
Resistance
Tempo Time
1 10-15       
2 10-15