Super Saturday. 20/05/2017

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

 

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