Workout:
A. Seated leg extensions; 10-12x3/side; rest 90 sec
50x12
60x12
60x11
B1. Seated leg abduction; 15-20x3; rest 90 sec
45x20, 55x20, 65x15
B2. Seated leg adduction; 15-20x3; rest 90 sec
75x20, 85x20, 95x16
B3. Laying hamstring curls; 15-20x3; rest 90 sec
50x17, 50x15, 45x15
C1. Hanging L flutter kicks; max reps in 30 seconds x3; rest 1 min
21 (counting every other leg), 23, 23
C2. Seated straddle lift offs; 10 reps x3; rest 1 min
10x3
C3. Single leg glute bridge; 10 reps x3/side; rest 1 min
10/side x3
+
Bike sprints 20 seconds @100%
easy spin 10 seconds
x8
done
+
bike 15 min easy cool down
done
Feeling great! I thought I might be super sore the day after this since the machines seem to isolate things in a different way than I'm used to...but, not that sore. I hate the hamstring curl machine, just super uncomfortable movement. And flutter kicks were hard! I had to come off the bar once each round. Everything else= good. Thanks!
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