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

DateRepeatsRestOther
24/12/2021160Initial set

Group 1 Exercise 1 – taken this one out for now

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.

Change DateRepsSetsWeightRestOther
12/24/20211020as neededInitial values

Group 1 Exercise 1

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.

Change DateRepsSetsWeightRestOther
01/31/202210214#with support
12/27/20218#Added weight
12/24/20211020as neededInitial values

Group 1 Exercise 2

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.

Change DateRepsSetsWeightRestOther
01/31/20221-24-5noneas neededFinding it difficult.

Group 1 Exercise 4

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Exercise group 2

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/24/2021160Initial set

Group 2 Exercise 1

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.

Change DateRepsSetsWeightRestOther
02/14/20221221×14#
01/31/20221225#+8#as needed
01/17/202212
12/24/20211022×5#as neededInitial values

Group 2 Exercise 2

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Group 2 Exercise 3

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Group 2 Exercise 4

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Exercise group 3

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/24/2021160Initial set

Group 3 Exercise 1

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.

Change DateRepsSetsWeightRestOther
02/14/20222×8#
12/24/202110,10,1022×5#as neededInitial values

Group 3 Exercise 2

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Group 3 Exercise 3

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Group 3 Exercise 4

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Exercise group 4

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/24/2021260Initial set

Group 4 Exercise 1

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
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Change DateRepsSetsWeightRestOther
01/31/20222×8#
12/24/202110,10,1022×5#as neededInitial values

Group 4 Exercise 2

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Group 4 Exercise 3

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Group 4 Exercise 4

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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

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Group 5 Exercise 2

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Group 5 Exercise 3

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Group 5 Exercise 4

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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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Group 6 Exercise 1

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Group 6 Exercise 2

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Group 6 Exercise 3

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Group 6 Exercise 4

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