October rotation check in and need help!

[dutchgirl]

After some ambivalence, I decided to do the October rotation. I started a day late, so yesterday was PS Chest, Shoulders, and Triceps and today was CTX kickbox and PS Legs (standing work only) + abs. All I can say is OUCH!!!! I didn't think that my arms and shoulders were that fried but when I started with all those punches, I REALLY felt it and I'm more sore today than I was yesterday. And doing the leg work after all those kicks and hops was tough. I especially feel it in the butt (which is a good thing I suppose given that I feel mine is a bit too squishy). I'm actually very excited now about the October rotation and am looking forward to the results over the coming weeks.

I need help with the Pyramid Lower Body floor work. I don't have this particular workout but do have all the tools (stability ball, dumbbells, barbell, ankle weights, body bar). Could someone list what the exercises are, a brief description of how to do them, the amount of reps and what weight, if any was used? I know it's a lot to ask so thank you in advance.

Hope everyone is enjoying the rotation and doing well.

 

[Dutchie42]

This what you're looking for?

wu
leg press #25 12 reps
#30 10 reps
#35 8 reps
Lunges #30 12 reps
#35 10 reps
#40 8 reps
squats #30 12 reps
#35 10 reps
#40 8 reps
deadlifts #30 12 reps
#35 10 reps
#40 8 reps

Dutchie42

 

[dutchgirl]

Thanks Dutchie,

Do you also have the breakdown for the stuff that's done on the stability ball?

 

[Dutchie42]

Not really, all I wrote down is hamstrings on ball. It's not as short and easy to explain as the other stuff is.

You put one heel on the ball, stick the other in the air and then you lift your self up only using the leg on the ball. Do that both sides ofcourse. I haven't written down how often though. Maybe someone else knows.

2nd: put both heels on the ball, lift your hips up of the floor, and move the ball towards you.

3rd: put both heels on the ball, drop your feet to the outside, lift your hips of the floor and move the ball towards you, I believe Cathe calls it froggy style.

4th: put the ball between your knees and press

If I've forgotten anything, hopefully someone else can add specifics.

Geez, I haven't done this one since mid August, according to my log. Will do it this week, probably Saturday. If noone else has helped you out, I'll give it a try again afterwards.

Dutchie

 

[run4fun]

She also does glute lifts on the ball. Upper back on ball and feet flat on floor and lift glutes and squeeze. 32 reps or soo and then squeeze glutes for a count of 3 and then release for about 8 reps and then 8 more single reps.

She also does the outer thigh work with ball. Put upper body on your side over the ball. Armpit toward the ball. Lift outer thigh about 16 times. 7pulses about 4 times and then hold for 3 counts up and lower for 8 reps.

Sorry if I did not explain very well.

Hope this helps.

Beverly

 

[scm]

Thank you very much Dutchie and Beverly for the breakdown of floor work. I dont have the PLB either. I will get it after paying off BB series, stabilty ball, medicine ball, barbell set and high step. What I would highly recommend, Sabine, is look at the video clips Cathe offers. You will really understand what is written above.

Susan C.M.