BB Hip Thrust (rest pause method)
1x95lbs x 15 - warm up
3x95lbsx12 (short rest-15-20secs)
Rest/Pause method per Bret's instruction video- minute 13:23
Standing Hip Abduction
3x20@each
DB Squat/ DB One Leg RDL (hold 2 DBs)
15lbsx15/15lbsx12 @each
15lbsx15/15lbsx15 @each
15lbsx15/15lbsx12 @each
DB Step Up (hold 2 DBs)
15lbsx15@each (5 risers)
15lbsx12@each (6 risers) - better burn on quads & side glutes
12@each (6 risers)
10@each (6 risers)
Hyper Ext 3x20
Showing posts with label squat. Show all posts
Showing posts with label squat. Show all posts
Tuesday, September 17, 2013
Thursday, February 4, 2010
P90X Lean Phase 1: Day 5 - Legs & Back, Ab Ripper
Today I woke up waaay earlier than my alarm clock but had to go back to sleep again. It was 1:30 am!! Oh wait...maybe I shouldn't be too proud of waking up before my cellphone alarm. This morning, I woke up LATER than my cellphone alarm. It was 5:15 am, and I nearly jumped out from my bed, wondering why the hell I didn't hear my cellphone alarm. It turned out that I forgot to turn it on..DOH!
After getting ready, I was dreading that I couldn't do both Legs & Back and continued to Ab Ripper due to the timing. However, I still managed to do both. Here's why, I skipped some of the Legs & Back exercises, especially the pull ups. I don't have any pull up bars nor resistance band so those workouts are meaningless to me. Btw, I guess Legs & Back will be in my least favorite workout, along with the other weight lifting workouts. My knees are pretty weak, so I try not to do deep squats as it'll put more strains on my knees. I think I got this knee problem since I tried to do the squat from Core X. Despite my arbitrarily, I still managed to break some sweats from this Legs & Back.
Ab Ripper felt so much tougher after I worked on my legs alot. Speaking of which, I felt more burn on my legs & thighs than my abs doing the bicycle moves and crunchy frog. Anyone noticing this or perhaps I didn't do those right?
After getting ready, I was dreading that I couldn't do both Legs & Back and continued to Ab Ripper due to the timing. However, I still managed to do both. Here's why, I skipped some of the Legs & Back exercises, especially the pull ups. I don't have any pull up bars nor resistance band so those workouts are meaningless to me. Btw, I guess Legs & Back will be in my least favorite workout, along with the other weight lifting workouts. My knees are pretty weak, so I try not to do deep squats as it'll put more strains on my knees. I think I got this knee problem since I tried to do the squat from Core X. Despite my arbitrarily, I still managed to break some sweats from this Legs & Back.
Ab Ripper felt so much tougher after I worked on my legs alot. Speaking of which, I felt more burn on my legs & thighs than my abs doing the bicycle moves and crunchy frog. Anyone noticing this or perhaps I didn't do those right?
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