@LionquestFitness - strength - confidence - health


A Morning Leg and Hip Workout

Posted on July 28, 2017 at 8:10 AM

Most of you know I prefer working out in the a.m., and rather than post on the workout section, I thought I would blog out a workout occasionally. The goals here are coordination, balance, endurance, strength, flexibility and aesthetics. No worrying about doing X number of squats or X amount of weight. The goal here is to keep the heart rate up in a circuit style of training for three circuits. The workout took 28 minutes.

FMT Leg Extension - 10, 8, and 6

FMT Leg Curl - 10, 8, and 6

Hip, Lower Back and Hamstrings self-resistance (which is also a Rudolph Young exercise) - 10, 8, and 6 

Rudolph Young Press/Squat against a stationary object - 10, 8, and 6

FMT Good Morning - 10, 8, and 6

Hanging L sit - 12-15 second holds

Jumping Jacks - 135, 135, and 135

After that:

Calf Raises - 25, 25, and 25

FMT Toe Press - 12, 12, and 12

L Sits from the arms of a chair - 12-15 second holds

The L-sits are something I haven't done in a while and wanted to bring them back. Basically it is an isometric hold where you support yourself with the legs in an L-position. In lieu of iron boots, I used 3 pound ankle weights for the FMT extensions and leg curls. The weight helps you focus, but creating tension is the goal.

This is pretty much what I have been doing for hips and thighs for the last month or so. The lower back feels good, I have good flexibility in the the hips and thighs, and my knees feel good. I have more than enough strength to hike, climb or lift heavy objects, which is what it should be about, and that exercise should ENHANCE your life style not detriment it with aches and tears.

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