this afternoon i used the freeweight room to do lower body. i got to try smith machine and the different angled leg press plus the trainer showed me some foot patterns to hit a little different area of the thighs on the leg press. making a v shaped pattern with your feet either at the heels for more inner thigh or the toes for more outer thigh/hip. it felt great! i might have to tweak the rotation a bit and include those and do less leg lifts b/c it really did work!!! the smith machine i did just to try it. it wasn't part of the routine for the day or anything i just wanted to give it a shot. WOW can i go low with my squats, even though the weight was light i can see this building more hip strength doing the squats that way. there was nobody in there today really so i didn't mind looking TOO foolish LOL.
anyway here is my workout
db squats/hamstring curls
2 sets of each 12@20lb for squats/10@25 for curls
leg press/leg extension 2 sets of 12@145 for leg press/10@70lb for extensions
leg press inner/outer thigh work 2 sets of 12 for each @145lb
outer/inner thigh lifts using 7.5 dumbbell 12 reps each side. only one set each leg
seated calf raise/calf raise on leg press
2 sets 12@30 for seated(i may have been able to go heavier but i am still learning on this machine)12@145 for leg press(impressive heh?!)
for abs i did 2 sets of 15 on each
crunch on ball with 4kg med ball
reverse crunch(more of a hip thrust)
oblique twist on ball with 5kg med ball(btw if someone can translate these KG for me LOL i was just grabbing what looked good)
double crunches
lower back extensions on ball.
ended with a short stretch but did lots of work on the foam roller.
a stretch would be nice about now LOL
