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.