BTR and Leaner Legs
Hi Dawn!
How are you? You are gonna love the way the BTR shapes your legs and how knee friendly this equipment is!
How did the search work for you, I know there are alot of threads on this w/ other's suggestions, try an advanced search for BTR and also BNTR and also B&TR , alot should come up under advanced search in the open discussion for subject and message!
To answer your direct question, You can Use the BTR for LL as follows (just a suggestion)
For warm up BTR for squats without weights( blue bands or 10's)
Next load the bands up or and add dumbells on handles of BTR for added resistance when Cathe's doing BB squat segment
Deadlifts w/bb( I do one legged DL here)
Calf raises on BTR
Leg press use the tall box
static lunges do one legged on the BTR(or on ball or step)
Quarter deadlifts with barbell (one legged)
Calf raises on BTR
Squats on BTR (I'll add an alternating outter thigh lift)
sit and stands with barbell
Quarter deadlifts with barbell
Calf raises on BTR
static lunges one legged on BTR
Plie squats on BTR
Quarter deadlifts with barbell
Calf raises on BTR
**then I hit pause and do the floor for inner thighs and outter thigh 3 sets of 12
Just adding some extra info for you below:
Here's my Rock~N~Burn Program
5 MIN WARM UP ( side twists,quad stretch(hold for 15 secs each leg)
hamstring stretch,plies, plies w/alternating calf raise- w/arms extended doing lil
circles,runners lunge-side
to side motion, good mornings,deadlifts-then reach
and hold ankles)
GET READY TO ROCK!
2 MIN CARDIO(blue bands at all times)feet straight til next cardio set
1 MIN slow &steady w/10lbs dumbbells(3count down HOLD and 1 up)
2 MIN CARDIO feet shifted right til next cardio set
1MIN slow & steady w/10lbs" " 3 count down HOLD and 1 up)
2 MIN CARDIO feet shifted left til next cardio set
1 MIN slow& steady w 10 lbs- 3 count down HOLD and 1 up)
2 MIN CARDIO plie position
1 MIN slow & steady w 10lbs-3 count down HOLD and 1 up)
15 CALF RAISES( toes at bottom of stand-push up-HOLD and lower heels slightly under stand)(1 MIN)
15 LEG EXTENSIONS w/5 sec hold(when knees are at a 90o angle extend and hold) now other leg
15 LEG EXTENSIONS w/5 sec hold
15 ALTERNATING OUTTER THIGH LIFTS (squat,lift extend to side-
slow& steady 30 total)
15-1 LEGGED SQUAT W/SIDE SWEEP(when extending up sweep leg to side w/ a pointed toe,when descending bring same knee in and up(like a reverse crunch-then go up sweep out and bring in etc)
15-1 LEGGED SQUATS W SIDE SWEEP(other leg)
15-1 LEGGED EXTENSIONS
15-1 LEGGED EXTENSIONS(other leg)
15 LEG CIRCLES(each direction--hold bars steady and go left to right
pointed toe-down ,around and up15x and reverse)
15 LEG CIRCLES(other leg-down around and up 15 x and reverse)
Rock steady for 1 min and final 30 seconds tap knees 3 x between final squats-to shake it up)
ROLL ON FLOOR (facing down do 1 legged hamstring curls 15x slow then 15 pulses up--then do other leg-15x slow then pulses up-
COOL DOWN 5 MIN
Back stretch, supermans,swimming maneuver,hamstrings,quads,
calves,stretch legs out good and hold for 15 secs
Approx 40 MINS
Optional equipment that can be used for intensity
bodybar(for warm up of good mornings,deadlifts,and side twists)
ankle weights(floor work)
dumbells, Olympic weights (with the big hole in middle slides right on the bar)handweights,wrist weights(all can go on the bar for added weight)
weighted vest / weighted shorts
Also I copied this from my rotation list!
Here's a suggestion for those that just want to use the BTR for an add-on workout or for a mini pump! So, if your creativity has worn out, try varying your tempo and using the clock (not counting reps)This will spice things up for you!
Go For 1 min rounds
warm up with singles (1/1) then start slowing it down
4/4 (down 4 up 4)
2/2
3/1
singles
1/3 (1 down 3 up)
2/2
4/4
singles
lowends down pulse for 3 (or 4) then come up
finish with singles (1/1)
Once you do this and are challenging yourself under the clock , you can eventually work in 30 or 45 sec intervals with the tempo and throw in the low ends for the last 15-30 secs to finish out your set!
Keep it Fun & Fresh!
Also,
check out foot positioning here
http://www.soloflex.com/index.asp?m=toolbar&d=rockit&sd=workouts&p=3
HTH keep on rockin'
