Monday: Legs
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Note
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Smith Machine Squats
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4 x 15
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I like these because they allow for greater control over movement. With knee injuries it is important to maintain this control
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Super Set:
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alternate the following exercises
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Leg Extensions
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4 x 15
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these should be SLOW and controlled, they will help strengthen your quads but can also cause extra pressure on your ligaments if you are not careful (I recommend higher reps and lower weight)
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Single Leg Curls
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4 x 15
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Super Set:
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Barbell Step-Up
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4 x 10
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Use between a 20lb and 30lb barbell
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Physio Ball Hammy Curl
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4 x 16
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Make sure your hips stay in the air
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RDL
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3 x 10
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keep slight bend in knees and flat back throughout.
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Calf Raises
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3 x 15 each
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Use a step, try to let your heel pass below the step to allow for a good stretch in your calf. Maintain alignment throughout movement
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Single leg step downs
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3 x 10 each
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Using a step (with one leg), lower down the other foot so that it touches the ground while keeping your hips in line
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CArdio
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Stationary Bike
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30m
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The goal is to keep your heart rate up
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Tuesday: Full Body
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Boot Camp
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1 hour
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Axiom Fitness with Garga Caserta (contact info on bottom of page)
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Cardio
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Treadmill - Brisk Walk
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30m
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keep at incline for lower impact on joints
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Wednesday: Back/Abs
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Wide Grip Lat Pull Downs
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3 x 15
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Lying T Pulls w/dumbbells
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3 x 10
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Reverse Grip Bent-over rows
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3 x 10
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Seated Cable Row
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3 x 10
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Back Extensions
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3 x 20
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Single super-mans
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3 x 10 each
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raise opposite arm and opposite leg, hold for 2 seconds
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Leg raises
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3 x 15
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Air Bike
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3 x 10 each
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Crunches
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3 x 20
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Thursday: Bi’s and Glutes
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Hammer Curl
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3 x 10
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Seated Curl
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3 x 10
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angled back
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Laying Cable Curl
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3 x 10
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Barbell Curl
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3 x 10
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Box Jumps
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3 x 15
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Dumbbell Lunges
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3 x 10 each
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Jump Squats
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3 x 20
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Split Squats
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3 x 10 each
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Center Planks
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45sec x 2
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R Side Planks
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30 sec x 2
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L Side Planks
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30 sec x 2
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Cardio
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Stair Stepper
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15m
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Brisk walk
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40m
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Friday: Chest/Tri’s
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Dumbbell Bench
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3 x 15
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Dumbbell Triceps extension
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3 x 15
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Rope Pull down
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3 x 15
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Chest Press
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3 x 15
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Cable Chest
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3 x 10
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Bench Dips
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3 x 15
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Hot Yoga
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90m
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Summits
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If you live in Boise I highly recommend Garga Caserta, Director of Fitness at Axiom (Meridian). He is wonderful, check out his blog Caserta Performance
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