
LIVE FIT 365
Everyday Fitness Lifestyle
SINCE 2003
LIVE FIT 365 STRENGTH, CONDITIONING, NUTRITION & WEIGHT LOSS PROGRAMS
PERSONAL TRAINING
CONTACT TOM LENGYEL AT 484-571-9081
EMAIL:THOMASLENGYEL@HOTMAIL.COM
FOR A COMPLIMENTARY FITNESS ASSESSMENT
www.LiveFit365TomLengyel.com
VINCE B. TRAINING
LEGS
Perform each exercise 2x. Train 2x a week.
Exercise #1 - Seated Single Leg Extension with 5 pound ankle weight.
Positively Negative Protocol
10 second push, 2 second resist x 5 reps
2 second push, 10 second resist x 5 reps
Exercise #2 - Standing Single Leg Curl with 5 pound ankle weight.
Positively Negative Protocol
10 second push, 2 second resist x 5 reps
2 second push, 10 second resist x 5 reps
Exercise #3 - Seated Calf Raise
25 pounds
Positively Negative Protocol
10 second push, 2 second resist x 5 reps
2 second push, 10 second resist x 5 reps
Exercise #4 - Double Leg Bridge
20 pounds (hold weight on top of thighs)
Positively Negative Protocol
10 second push, 2 second resist x 5 reps
2 second push, 10 second resist x 5 reps
Exercise #5 - Hip Abductors (Outer Thigh) Side lying positon on mat.
2 pound ankle weight
Positively Negative Protocol
10 second push, 2 second resist x 5 reps
2 second push, 10 second resist x 5 reps
Exercise #6 - Hip Adductors (Inner Thigh) Supine (face up) position on mat.
2 pound ankle weight
Positively Negative Protocol
10 second push, 2 second resist x 5 reps
2 second push, 10 second resist x 5 reps
Exercise #7 - Straight Leg dead Lift/Bicep Curl/Overhead Press
25 pounds x 15 repetitions (Regular Speed)
Exercise #8 - DB Step Up/Bicep Curl/Overhead Press
FLEXIBILITY
Stretch #1 - Hamstring Stretch/Inner/Outer Thigh Stretch with Resistance Band
Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Pull band/right leg in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds.
Then pull band with right leg to the right side down toward floor keeping both shoulders on the mat and hold for 30 seconds.
Then pull band with right leg to the left side down toward floor keeping both shoulders on the mat and hold for 30 seconds. Switch to left leg.
Stretch #2 - Quad Stretch with Resistance Band
Lie down on mat (Prone Position - Face down). Bend right leg 90 degrees. Keep left leg straight. Place band around right foot. Reach back over your body and grab band pulling it over your head while stretching quad. Hold 30 seconds. Switch.
Stretch #3 - Glute/Outer Thigh Stretch against wall
Sit sideways with Right side hip against wall, legs on floor. Lie back on floor and rotate your body to the right as you lift both legs straight up wall leaving your butt against the wall and shoulders/low back on the floor. Bend right leg ninety degrees, and place bottom of right foot against wall while lifting hips. Cross left ankle over right knee. Push left knee up and lower hips. Hold 30 seconds. Switch.