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Legs and BackPart of the P90X Classic, Phase 1, Weeks 1-3 program. This workout has never been performed. |
Description
The Top-to-Bottom Resistance Calorie Burner. This workout went through more stages in its development than a prepubescent. Originally it was just a leg workout, but the pilot and test groups felt that the program was too heavy on the legs and too light on, well, everything else. Tony can take a hint, and so was born this two-fisted, two-legged, total-body resistance blaster. While the main focus of the program lies in strengthening and developing the leg muscles (quads, glutes, hamstrings, and calves), there's also a handful of good old-fashioned pull-up exercises to give your legs a much deserved break while you work the upper body.
Exercise Routine
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Balance LungePlace top of foot (or tiptoes) on chair. Lunge outward with other leg. Be sure to keep knee over ankle. Deep lunge in Crescent Pose. If necessary, modify by placing top of foot on chair. To int... Routine:Set 1: 25 reps |
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Calf-Raise SquatSquat progressing into calf raise. To intensify: Add more weight. Routine:Not available |
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Reverse Grip Chin-UpWith palms facing towards body (shoulder-width apart), perform standard pull-up movement. If necessary, modify with one or two feet on chair. Band move: From kneeling, seated or standing position... Routine:Not available |
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Super SkaterPlace all weight on on leg and slide other leg behind body in skater motion, with toe touch for balance. To intensify: Go lower and avoid touching toe on floor between reps. Routine:Set 1: 25 reps |
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Wide Front Pull-UpGrasp bar with wide grip (a few inches wider than shoulder width). Pull body up until chin clears bar, then lower body back down. Be sure arms are fully extended at bottom position. If necessary, m... Routine:Not available |
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Step Back LungeHolding weights, stand with legs together. Hold hands at hips and step back into a lunge, keeping knee over ankle of front leg. Band move: Step on band with front foot and perform same movement a... Routine:Set 1: 15 reps |
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Alternating Side LungeStand with feet together. Alternate lunges from right to left. To intensify: Increase depth of lunges and hold dumbbells at sides during lunges. Routine:Set 1: 24 reps |
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Closed Grip Overhand Pull-UpWith palms out and a narrow grip, perform standard pull-up motion. If necessary, modify with one or tow feet on chair. Band move: From kneeling, seated, or standing position, hold handles close w... Routine:Not available |
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Single-Leg Wall SquatRoutine:Not available |
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Deadlift SquatStanding on one leg with other leg bent behind you, squat down and reach for the floor. To intensify: Touch fingers to the floor on every rep without touching other foot to the floor. Routine:Set 1: 20 reps |
