lOMoARcPSD|7059974 Lower workout PDF natural gas (Texas College) StuDocu no está patrocinado ni avalado por ningún colegio o universidad. Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT JEREMY ETHIER’S “L O W E R” W O R K O U T 1 Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT // WEEKLY ROUTINE MONDAY – UPPER TUESDAY – LOWER WEDNESDAY – REST THURSDAY – UPPER FRIDAY – LOWER SATURDAY – REST SUNDAY - REST This upper/lower split is designed to be performed 4x/week. The lower body workout featured in this PDF can be used for one of the “lower” days. I will provide recommendations for the other “lower” day as well. 2 Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT // LOWER BODY WORKOUT EXERCISE SETS REPS REST Barbell Back Squat Romanian Deadlift 3-5 2-4 6-8 2-3 minutes 8-10 2 minutes Bulgarian Split Squat Glute Ham Raise (or Swiss Ball Leg Curl Alternative) Standing Single Leg Calf Raises (Weighted) 2-4 2-4 6-10 8-12 2-4 6-10 1-2 minutes Seated Calf Raises 2-4 10-15 1-2 minutes 2 minutes 2 minutes *Beginner should stay at the lower end of the sets range (e.g. 2-3 sets) whereas more intermediate lifters can use the higher end of the range (e.g. 4 sets). 3 Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT // EXERCISE TIPS Barbell Back Squat Step 1 - Setup: Grab the bar with an overhand grip slightly wider than shoulderwidth. Unrack the bar and set up your squat by placing your feet around shoulderwidth apart (or slightly wider) with your toes pointed slightly outwards. Step 2 - Descent: Move your hips back while bending your knees to squat down. Your knees should be inline with your toes on the way down, and the pressure should be kept in the heels of your feet. Avoid creeping up on your toes or collapsing your knees inward. Keep your lower back neutral (straight) throughout. Step 3 - Depth: Squat down until your hips are just below your knees. If you lack the mobility to do this, then thighs parallel to the floor is sufficient. Step 4 - Ascent: Squat back up by pushing through your heels. Keep your knees inline with your toes by thinking about “spreading the floor apart” with your feet. 4 Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT Romanian Deadlift *If you choose to only perform the Romanian deadlift in your weekly routine instead of also performing conventional deadlifts on another (lower or upper) day, I’d suggest adding in rack pulls (above the knee) to one of your “upper” days to maximize back thickness Step 1 – Setup: Grab the bar with an overhand grip slightly wider than shoulderwidth. Place your feet shoulder-width apart. Lift the weight into the starting position. Step 2 – Descent: Lower the weight by keeping your knees relatively straight (they can slightly bend) and “hinging” at the hips. You do this by pushing your hips back and simply bending at the hips such that your upper body becomes more parallel with the ground. Step 3 – Depth: Slowly lower the bar to around shin-level, or as low as you can while keeping your back straight and your knees relatively straight - this will vary for everyone depending on your hamstring flexibility. Step 4 – Ascent: Contract your hamstrings and glutes to lift the weight up back to the starting position. 5 Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT Bulgarian Split Squat Step 1 – Setup: Place your rear foot on bench or any elevated platform, while holding a pair of dumbbells or carrying a weighted bar on your back. Your front foot should be positioned relatively closer to the bench to target the quadriceps or positioned further away from the bench to target the hamstrings and glutes. Step 2 – Descent: Descend by lowering your back knee towards the ground and bending the front leg. If your goal is to target the quadriceps more, the knee should track forward but should not track too far in front of the toes. Whereas if your goal is to target the hamstrings/glutes more, your shin should remain vertical as you descend. Don’t excessively lean forward as you descend. Step 3 – Depth: Lower yourself until you reach about parallel or just under (or however low your mobility/balance enables you to go). Step 4 – Ascend: Ascend by using the muscles in your front leg to push yourself up. Keep your front knee inline with the direction of your toes as you push up. Keep a neutral (straight) back throughout. 6 Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT Glute Ham Raise See my Instagram video for a visual tutorial of the glute ham raise: https://www.instagram.com/p/BhRtf7anAjR/?taken-by=jayethierfit Main points: - Keep your head, back, and hips inline throughout each rep. You will be descending by straightening your legs and then ascending by bending your knees - Don’t hinge (bend) your hips during the movement and don’t excessively round or arch your back - Set the foot plate closer to make it more difficult, or set it further to make it easier 7 Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT // PROGRESSIVE OVERLOAD SCHEME The scheme we will use is called a “double progression method”, and is as follows: “If the rep range provided is let’s say 6-8 reps, once you can comfortably perform 3 sets of 8 reps with a certain weight, increase the weight (e.g. 5 lbs) next week and try to perform 3 sets of 6 reps with this. If you fail, drop the weight down again but if you succeed then you keep trying to improve until you get to 3 sets of 8 reps again with the heavier weight. At this point you repeat the cycle by adding weight again and going back down to 6 reps.” You will be able to do this successfully and progress well by using this scheme. However, keep in mind that the rate of your progressions will slow down overtime. So don’t be discouraged if eventually you’re only able to progress by a rep or two each week (or simply able perform the same reps but with better form). 8 Descargado por FreezeMyKnife (freezemyknife@gmail.com) lOMoARcPSD|7059974 LOWER WORKOUT // EXERCISE ALTERNATIVES Here, I’ll suggest some alternatives for each exercise listed in the above workout so that you have something to work with for your second lower body day during the week. 1) - Barbell Back Squat Barbell front squat Leg press (decline) Goblet Squat 2) - Romanian Deadlift (Barbell) Conventional deadlift Dumbbell Romanian deadlifts Stiff-legged deadlifts Good mornings 3) Bulgarian Split Squat - Forward OR reverse lunges - Step-ups 4) - Glute Ham Raise Swiss ball leg curls Nordic curls Lying machine leg curls Hope you guys enjoy the tips and found them useful! Thanks for showing your support by downloading the PDF and subscribing to my blog. I’ll continue sending you guys useful tips, PDFs, and updates regarding my channel/blog. I’d also really appreciate it if you followed me on my social media platforms listed below! Cheers! @jayethierfit (https://www.instagram.com/jayethierfit/ ) https://www.facebook.com/Jeremyethierfit/ 9 Descargado por FreezeMyKnife (freezemyknife@gmail.com)
