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, then with the weight in the other hand repeat
Sets: 2
Tempo: Slow and controlled
Weight: 8#
Equipment: Dumbbell
Base of support: Standing, single leg. Use a chair for light balance support.
Rest between sets: As needed
Comments: 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
12/27/20218#Added weight
12/24/20211020as neededInitial values

Group 1 Exercise 3

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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: 2x 5#
Equipment: Dumbbells + ottoman
Base of support: Standing
Rest between sets: As needed
Comments: Push through your heels as you stand up.

Change DateRepsSetsWeightRestOther
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: 2×5#
Equipment: Dumbbells
Base of support: Standing
Rest between sets: As needed
Comments:

Change DateRepsSetsWeightRestOther
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 5#
Equipment: Dumbbells
Base of support: Step
Rest between sets: As needed
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Change DateRepsSetsWeightRestOther
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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