Name: Playbook - Rob Riches - Day 6 - Lower Body Strength & Conditioning #1
Uploaded: 2022-06-17T19:05:11.612Z
Duration: 45 min
Description: Day 6 - Lower Body Strength & Conditioning #1

These exercises are performed as a straight sets, meaning each exercise is performed for the number of reps shown for set 1, then allowed a short rest period before starting the second set of the same exercise, followed by rest, then (if shown) a final third set followed by rest, and then move on to the next exercise. 

Your goal should be to use enough of a resistance (weight) that allows you to perform the exercise with good form and proper technique, but is challenging to complete the number of reps. 

Upon the next set, you should aim to increase the weight by a small amount (if possible, and only if you last set was performed comfortably with weight that you can now increase it to make it more challenging). If you're unable to increase the weight then try adding on a few extra repetitions.

Stand upright with a dumbbell in each hand (palms facing inwards to you), and arms hanging at the side of the body.

Take a big enough step forwards so that as you lunge down (keeping your shoulders staked over your hips), both knees are bent at 90 degrees (without the back knee touching the floor). Your back heel should be raised off the ground.

Pause momentarily at the bottom of the lunge, then push back from your front leg, driving your back heel into the floor again as you return to the starting position. Repeat all reps for one side, then switch leg positions and repeat.

You should use a heavy-enough weight that as you near the final few reps, it's really challenging you.

The primary muscles targeted when you do lunges include the quadriceps in your thighs and the glutes in your hips and butt. The hamstring and calf muscles in your legs, your abdominal muscles and your back muscles act as stabilizers during this exercise.

Dumbbell Lunges

Position yourself under the bar so that it rests across the meaty area of your upper back. (It shouldn't be on any bone. Use a barbell pad if more comfortable). Hold the bar with an overhand grip, a little wider than shoulder width, and keep your elbows raised up (this will help keep the bar secure and stable on you throughout the exercise).

Stand with your feet about shoulder width apart and keeping your chest lifted up, squat down while  engaging the abs, and push your hips back and down while taking a big breath in (as though sitting down on a seat behind you). Your knees shouldn't be pushing forwards over your toes. Squat down as low as you can go, stopping when your upper thighs are parallel to the floor.

Return to the top of the rep by imagining your pushing your feet through the floor, raising your torso back to an upright position as you exhale, and finish by flexing the legs and glutes.

On set 3, perform a rest-pause for 15 seconds after failure, and achieve a few more re

Barbell Squats

Stand with your feet shoulder-width part, and hold a dumbbell in each hand, arms at full length, with the weights positioned just in front of your hips.. Stand upright with chest lifted and shoulders pulled back.

From here, keep your knees soft and lower the dumbbells down your body to just below your knees. Your back should remain straight, and your hips are pushed back, hinging at the waist to allow you to lower the weights.

You shouldn't be squatting down with the weights, as the hinge at the hips will allow you to lower down. The knees are just short of lock out to allow you to feel the tension in the hamstrings.

Pause at the bottom of the rep, then focus on engaging your hamstring and glute muscles to pull yourself all the way back upright.

This works your hamstrings, glutes, and your lower back. This exercise engages the four muscles in the back of your leg that comprise the hamstring: the biceps femoris (a group of two muscles), semitendinosus, and the semimembranosus.

Dumbbell Stiff-Legged Deadlift

If you have access to a leg extension machine, use that for a more controlled range of motion. Otherwise, sit tall on a bench (ideally, the bench should be raised/propped up so your feet won't touch the floor when sat at the end).

Place a dumbbell vertically between your feet, and grip it tightly. Holding on to the bench to help anchor yourself down, raise the dumbbell up by extending your leg out straight, flexing the upper front leg muscles - the quads, as you do. 

Lower the weight back down under control, and repeat for the desired number of reps. 

You can also modify this exercise by performing it with a resistance band,

Dumbbell Leg Extension

Lay face down on a leg/hamstring curl machine with your heels up against the foot pads. Your knees should be inline with the point at which the machine pivots to allow the machine to raise up and down.

This exercise can also be performed on a seated leg curl machine.

Keeping your hips and upper body firmly down on the pad (some machines offer handles to allow you to hold yourself down), Curl your heels up towards your glutes, going as high as you're able to. At the top, pause momentarily and really squeeze your hamstring muscles before returning back to the start.

Ideally, you shouldn't be letting the weights touch at the bottom as this relieves tension from the muscle. Each rep should be controlled without any momentum or jerking movements. If this is the case, lower the weight being lifted.

If you don't have access to a machine, a dumbbell can be used in its place, keeping it positioned vertically between your feet.

Lying Hamstring Curl

Lay on your left side with your arm positioned under you to support your torso, and your left leg slightly bent at the knee (to help stabilize you so you don't roll back or forth).

Raise your right leg up in the air, keeping the leg straight, and pausing momentarily at the top. Lower it back down under control, and repeat for the desired number of repetitions.

Then switch sides by laying on your opposite side and repeating with your leg leg being raised up.

Single Leg Side Raise

Using a block that allows you to raise and lower your heel up and down enough when  stood on it with the ball of your feet, perform 1 set of all reps with your right leg held slightly in front of you, and holding on to something for support with your right hand.

Lower your leg heel all the way down until you feel a deep stretch in your calf, then raise it all the way up as you focus on engaging  and flexing the calf hard at the top of the rep.

Keep your knee slightly soft during the exercise, and perform all reps on one leg before repeating on the opposite side.

Single Leg Calf Raises

Position a resistance band around a fixed low point, and the other end around your (left) foot at the widest part (the ball of your foot).

Move back away so that with your left leg fully extended, there is tension on the band. (Your right leg can be bent with the knee up, and foot on the floor next to your other knee, and hands on the floor either side of your to help support you in an upright position).

With your left knee slightly bent, flex the muscle above your shin and pull the toes inwards towards you. Pause briefly and then push your toes  away from you (resisting the band from shortening too fast), ensuring there is  tension in the band still at both the start and end of the rep.

Perform all reps in a smooth and controlled manner, then switch legs.

This exercise targets the tibialis anterior (TA), the strongest dorsiflexor of the foot. It's also the muscle seen at the front of the lower leg.

Day 6 - Lower Body Strength & Conditioning #1

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