Wedensday workout

[Guest guest]

This morning was Meso 1 legs for the last time. This was #12. I did 5 minutes of the floor stretches from the extended stretch. I skipped all the deadlifts in this workout.

squats + DB plie squats 20

4 point alternating lunges- no weight

firewalkers

one leg elevated lunges 10

deadlifts----------

front lunge 12

squats 20

calf raises 20

leg press 15

one leg slide back lunges 10 ( these really bother my back)

side slide lunges 10

stiff legged deadlilft----------------

wall squats 8 (modified and kept the weights in my hands)

lateral step ups 15

one leg sit N stand (I decided to try these. I held a 15lb in my hands and used 9 risers from my high step. I still only managed to get 10 reps and that was with my leg bent. ugh)

squat narrow stance 20

calf raises 20

one leg deadlifts------------------

static low end lunge 10

one leg sit N stand (paper plate) 15

calve raises 20

BONUS: All with the stability ball

out thigh

hamstring roll ins

one leg hamstring roll ins

frog style roll ins

inner thigh squeeze

glute squeeze

That bonus section was hard. I'm glad that's over.

Have a great day!*~~*

[Guest guest]

Awesome job with it !!!!!!!!!!!!  I did  the same workout as you.  Will report later...DarcyOn Wed, Jan 27, 2010 at 8:33 AM, <fitgrl222@...> wrote:

 

This morning was Meso 1 legs for the last time.  This was #12.  I did 5 minutes of the floor stretches from the extended stretch.   I skipped all the deadlifts in this workout.

 

 

squats + DB plie squats  20

4 point alternating lunges- no weight

firewalkers

one leg elevated lunges 10

deadlifts----------

front lunge 12

squats 20

calf raises 20

leg press 15

one leg slide back lunges 10 ( these really bother my back)

side slide lunges 10

stiff legged deadlilft----------------

wall squats 8 (modified and kept the weights in my hands)

lateral step ups 15

one leg sit N stand (I decided to try these.  I held a 15lb in my hands and used 9 risers from my high step. I still only managed to get 10 reps and that was with my leg bent. ugh)

squat narrow stance 20

calf raises 20

one leg deadlifts------------------

static low end lunge 10

one leg sit N stand (paper plate) 15

calve raises 20

 

BONUS:  All with the stability ball

out thigh

hamstring roll ins

one leg hamstring roll ins

frog style roll ins

inner thigh squeeze

glute squeeze

 

That bonus section was hard. I'm glad that's over.  

Have a great day!*~~*