23 Feb HOW TO TRAIN AT HOME PART 2/5: LOWER BODY
HOW TO TRAIN AT HOME PART 2/5: LOWER BODY
The session outlined below provides 6 different exercises performed in pairs, for example โ perform the prescribed number of reps for A1, followed by A2, rest for the prescribed amount of time then back to A1 to start set number 2 and so forth.ย
Key variable to note โ tempo. Every exercise has a prescribed tempo, this is to govern the duration of an exercise and level of difficulty. A slower, controlled tempo can often ensure optimal technique is performed but can also produce more fatigue which can help contribute to making an โequipment freeโ session more challenging.ย
If you want to just bash out exercises with no control or tempo, minimal technique focus and increase your likelihood of injuring yourself โ just follow one of the popular online guruโs.ย
Swipe across to see each exercise performed and ensure you replicate the technique and tempo to the best of your ability.
A1) Split Squat (Back Foot Raised), 4:2:2:0 Tempo, 12 Reps E/S
A2) Hip Thrust (Torso Raised, Single-Leg), 4:0:2:2 Tempo, 12 Reps E/S
30 Seconds Rest, 3 Sets
B1) Cyclist Squat (Supported), 3:1:2:0 Tempo, 15 Reps
B2) Copenhagen Plank (Top Leg Bent), 3:0:2:1 Tempo, 15 Reps E/S
30 Seconds Rest, 3 Sets
C1) Reverse Nordic Curl (Knees Supported), 2:1:2:0 Tempo, 20 Reps
C2) Hamstring March (Alternate-Leg), 2:0:2:1 Tempo, 20 Reps E/S
30 Seconds Rest, 3 Sets
Once you have completed 3 sets of all 6 exercises, perform a giant set with the same reps and tempo for all 6 one time through with no rest!
Part 3/5 for this home training series will be posted tomorrow, enjoy!