Saturday is a traditional day in Gyms for lower body and why many guys and girls prefer lower body on Saturday , because they can take a good rest/recovery on Sunday.
But my workout plan is not just about Saturday or Sunday but to follow the exact routine which will give you optimal results.
Dynamic Stretching – People often take dynamic stretching just keeping in mind its benefits and start swinging there legs up and down , side ways without knowing there movement pattern in there exercise pattern , Yes if i am a sprinter or fast bowler i would definitely do that as it resembles my movement pattern.
Injury Prevention – Start with Good Foam rolling.
Step 1 Warm Up – Good Mobility Drills for Hips ,knees and Ankles .
Step 2 – Couple of Ladder work drills for blood rush in your lower body . (Keep in mind that we are doing ladder work just for warm up and not as drill , don,t get yourself exhausted by over doing.
Exercise 1 – Stiff Leg Dead Lift – 2 Warm Up Sets for 12 to 15 reps followed by 3 main sets of 8 to 10 reps with 70% of 1 RM.
Exercise 2- A Super Set with B.
A -Front Squats – 5 Sets of 5 reps each
B- Box Jumps – 5 sets of 5 reps each
Exercise 3 – Kettle Bell /Dumbbell Hold Walking Lunges – 10 Reps(Both legs total) walk with 5 sets.
Exercise 4 – Barbell Hip Thrusts – 5 Sets with 5 reps each.
Exercise 5 – A Super Set with B
A- Single Leg Press (45 Degree ) – 4 sets of 8 to 10 reps Each Leg .
B- Single Leg Prone Leg Curl – 4 sets of 8 to 10 reps Each Leg.
Exercise 6 – Back Extension(Only Body weight ) – 3 Sets of Failures .
If You Do not have Back Extension Machine in your Gym – use Normal Bench and tell your partner or helper to hold your legs just below Calf.
Stretch Your Lower Body with 80% after your workout.
Aashish Gopal Tibrewala
ashishtibrewala 