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Longevity Routine: Leg/Abs Day
I have found placing leg/abs day between the two upper body days gives me a bit more recovery.
Bike and stretching stays the same as Push Day. I try to divide the emphasis of the first 5 minutes on the bike for calves, the next 5 for hams and the final for quads. It becomes a warm-up this way.
I've experimented with exercise order a lot and found that hams, calves, quads and abs works best for me. Seems logically progressive.
Hams:
Laying, on elbows ham curls, 3 x 8 (100)
Calves:
Seated calf raises, 4 x 10-12 (150)
Standing calf raises, 4 x 10-12 (300)
Quads:
Seated single leg extensions, 3 x 10 (100)
Bench Squats, 6 X 8,8,6,6,4,4 (300)
Hips:
Front, side, rear standing leg lifts, 3 x 10 (20 lbs on ankle)
Abs:
Hanging leg raise, 3 x 12 with 20 lbs at ankles
Decline sit ups, 3 x 12 with 25 lbs plate on chest
Standing twists, 50 with bare olympic bar
Nothing fancy here ... Just the basics. I do a few more squats at this time because I'm trying to add about 1'. The bench is for safety.
I wear knee wraps ... the big ones with the straps ... and an ankle wrap. I simply do not want to bash these joints any more and the wraps help a lot!
The hips raises are done slowly for maintenance of the tissue around the hip joints and prevention of injury and deteriation.
I have found placing leg/abs day between the two upper body days gives me a bit more recovery.
Bike and stretching stays the same as Push Day. I try to divide the emphasis of the first 5 minutes on the bike for calves, the next 5 for hams and the final for quads. It becomes a warm-up this way.
I've experimented with exercise order a lot and found that hams, calves, quads and abs works best for me. Seems logically progressive.
Hams:
Laying, on elbows ham curls, 3 x 8 (100)
Calves:
Seated calf raises, 4 x 10-12 (150)
Standing calf raises, 4 x 10-12 (300)
Quads:
Seated single leg extensions, 3 x 10 (100)
Bench Squats, 6 X 8,8,6,6,4,4 (300)
Hips:
Front, side, rear standing leg lifts, 3 x 10 (20 lbs on ankle)
Abs:
Hanging leg raise, 3 x 12 with 20 lbs at ankles
Decline sit ups, 3 x 12 with 25 lbs plate on chest
Standing twists, 50 with bare olympic bar
Nothing fancy here ... Just the basics. I do a few more squats at this time because I'm trying to add about 1'. The bench is for safety.
I wear knee wraps ... the big ones with the straps ... and an ankle wrap. I simply do not want to bash these joints any more and the wraps help a lot!
The hips raises are done slowly for maintenance of the tissue around the hip joints and prevention of injury and deteriation.
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