PP hikers Leg Session Week 4 to Week 6

Weight Session for Hiking team 2014
The program is designed for Leg power. It assumes you will come and train at IntoYou using the power plate , however we can modify it for other gym’s or training situations.
Try to preform the exercise in the order they are written.
Warm up in the regular way on vibration, or with 5 mins of cardio.
Perform 1x weekly
Week 4-6
Exercise.                                                                                                                                                 Weight   /Sets    /Reps.                                                       Notes
1. PP Walking Lunges
Walking Lunges

Walking Lunges

 

Walking Lunges

Walking Lunges

                                                                                                                     

 2. PP Single Leg Dead Lift     

Single Leg Dead Lift on Power Plate

Single Leg Dead Lift on Power Plate

            

 
 3. PP Dumbbell Step Ups   

Dumbbell Step Ups

Dumbbell Step Ups

Kass 049                  

 
 4. PP Squat Jumps
Jumping Squats

Jumping Squats

 

Jumping Squats or Step up and Squat

Jumping Squats or Step up and Squat

 

5. TRX Pull Ups
TRX Pull ups

TRX Pull ups

TRX Pull Ups

TRX Pull Ups


6. PP V- Sit

V-Sit  Option 1. Feet on the Power Plate

V-Sit
Option 1. Feet on the Power Plate

 

V-Sit Option 2. Feet come off the PowerPlate

V-Sit
Option 2. Feet come off the PowerPlate

 

 7. PP Side Fit ball Hover
Hover on Fit ball on Knee's

Hover on Fit ball on Knee’s

Hover on Toes on Fit Ball

Hover on Toes on Fit Ball

 

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