Legs

Number 1 Leg Program for Advanced Training

Leg Muscles Chart
Dumbbell Squats
Dumbbell Squats
One Leg Calf Raise
Calf Raises
Dumbbell Lunges
Dumbbell Lunges
Dumbbell Straight Leg Deadlift
Straight leg deadlift
Leg Extension with band
Leg Extension with band
Leg Press with band
Leg Press with band

Instructions:-

  • ¬†Notes:-¬†There are many ways to do squats using dumbbell in this animation we have just one dumbbell as shown. What is important here is to make sure that firstly you don’t round your back and secondly that your Knees are behind your toes. You may put a bench behind you as though you are sitting down to get the correct technique.
  • The reps and sets and sets, rest between sets and exercises is as per all the other body parts done in this program, that is warm up set, followed by 4 working sets and if possible try to increase the weight progressively, don’t worry initially if you can’t.
  • The rest of the exercises are self explanatory as per the animations.
  • Tips:- Correct form (technique) is critical, no back rounding, keep under control, nice smooth actions, slower on eccentric or negative part of the movement than on positive part.
Sit ups
Sit up crunch
Full Plank
Full Plank
Plank on Knees
Plank on Knees
Stretching Chart

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