Workout for: Bob Lundy Workout covering: lower Creation date: 12/24/2021 End date: Current
Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.
Exercise group 1
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
24/12/2021
1
60
Initial set
Group 1 Exercise 1 – taken this one out for now
Hip rotation – Internal and external
Movement: Unilateral hip rotation Reps: 10 Left and right Sets: 2 Tempo: Slow and controlled Weight: 0 Equipment: Base of support: Standing, single leg, forward hinge at hip Rest between sets: as needed Comments: Focus on controlling the movement coming from your stance leg glute muscle. Roll your hip up and down as far as you can move.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/24/2021
10
2
0
as needed
Initial values
Group 1 Exercise 1
Single leg RDL – with weight and chair for support
Movement: Unilateral bend and lift. Reps: 10 Left and right. See comments for details. Sets: 2 Tempo: Slow and controlled Weight: 14# Equipment: Dumbbell Base of support: Standing, single leg. Use a chair for light balance support. Rest between sets: As needed Comments: For the 2 sets below, hold the back of the chair for balance. 1st time: Hold the weight in the hand on the same side as the stance leg. 2nd time: Hold the weight in the opposite hand from the stance leg.
Aim to keep your moving leg and torso as straight as you can as you hinge on the stance leg. Push your heel back as you swing forwards reaching for the ground.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/31/2022
10
2
14#
with support
12/27/2021
8#
Added weight
12/24/2021
10
2
0
as needed
Initial values
Group 1 Exercise 2
Single leg RDL – with pole and no support
Movement: Unilateral bend and lift Reps: 2-3 and build up to 10 on each leg as you gain stability Sets: 4-5 Tempo: Very slow, with a pause Weight: none Equipment: pole held in front of you with both hands Base of support: Single leg Rest between sets: As needed Comments: Hold the pole at about chest height with both hands, lift one foot up so your knee is almost at 90 degrees flexion. Next lean forwards at the hip pushing your heel behind you as you lower the pole towards the floor. Hold for 1 count, and then come back to the start position with your knee raised at the front. Hold 1 count and repeat the movement.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/31/2022
1-2
4-5
none
as needed
Finding it difficult.
Group 1 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 2
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/24/2021
1
60
Initial set
Group 2 Exercise 1
Chair assisted squat
Movement: Bend and lift Reps: 12 Sets: 2 Tempo: Even Weight: 1x 14# Equipment: Dumbbell + ottoman Base of support: Standing Rest between sets: As needed Comments: Push through your heels as you stand up.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/14/2022
12
2
1×14#
01/31/2022
12
2
5#+8#
as needed
01/17/2022
12
12/24/2021
10
2
2×5#
as needed
Initial values
Group 2 Exercise 2
Exercise 2 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 2 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 2 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 3
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/24/2021
1
60
Initial set
Group 3 Exercise 1
Lunge matrix
Movement: Forwards, backwards, lateral Reps: 10,10,10 Sets: 2 Tempo: Controlled Weight: 2×8# Equipment: Dumbbells Base of support: Standing Rest between sets: As needed Comments: For the lateral lunge, keep your foot off the ground in the middle position.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/14/2022
2×8#
12/24/2021
10,10,10
2
2×5#
as needed
Initial values
Group 3 Exercise 2
Exercise 2 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 3 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 3 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 4
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/24/2021
2
60
Initial set
Group 4 Exercise 1
Step matrix
Movement: Backwards, side step, forwards Reps: 10,10,10 Sets: 2 Tempo: Controlled Weight: 2x 8# Equipment: Dumbbells Base of support: Step Rest between sets: As needed Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/31/2022
2×8#
12/24/2021
10,10,10
2
2×5#
as needed
Initial values
Group 4 Exercise 2
Exercise 2 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 4 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 4 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 5
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
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Group 5 Exercise 1
Exercise 1 – Repeat Group 1 exercise 1
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 5 Exercise 2
Exercise 2 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 5 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 5 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 6
Times to repeat the group: 1 Rest between groups or group repeats: 60 seconds
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Initial set
Group 6 Exercise 1
Exercise 1 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 6 Exercise 2
Exercise 2 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 6 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Group 6 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
