Lower Body Push Pull Rotate Training Essentials
Explore a lower body strength training regimen targeting major muscle groups to improve muscular endurance and strength. Select exercises from push, pull, and rotation categories to enhance your lower body workout. Follow structured workout directions, choose exercises, and alternate between them to complete 4 rounds. Reflect on the benefits of different movements to optimize your training routine.
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Presentation Transcript
LOWER BODY PUSH PULL ROTATE TRAINING ESSENTIAL QUESTION: LEQ: CAN I APPLY MY KNOWLEDGE OF THE MAJOR MUSCLE GROUPS TO IMPROVE MUSCULAR ENDURANCE AND STRENGTH?
DIRECTIONS Choose and circle 1 exercise from each strength training category. Alternate between the two moves in each block of work. Complete 8-10 reps of move one and rest for 15-20 seconds before performing move two. Repeat exercise one and two for 4 total rounds.
LOWER BODY STRENGTH: Choose 1 exercise from each push/pull block, alternate moves for 4 rounds. BLOCK 1 BLOCK 2 1.SIDE LUNGE 2.BACK LUNGE 3.CURTSEY LUNGE BLOCK 3 (rotate) 1.FRONT SQUAT ROTATE PRESS 2.BACK LUNGE SPINAL TWIST 3.LOW TO HIGH LUNGE PRESS 1.ROTATIONAL DEADLIFT 2.SWING CLEAN ROTATE PRESS 3.DB CLEAN ROTATE PRESS BONUS ROUND 1.RUSSIAN TWIST 2.PLANK TO SIDE PLANK 3.BICYCLE PUSH 1.FRONT SQUAT 2.GOBLET SQUAT 3.SUMO SQUAT PULL 1.DEADLIFT 2.CLEAN 3.DB SWING 1.KICKSTAND DEADLIFT 2.SINGLE LEG DEADLIFT 3.KNEELING LEG CURL 1.DEAD BUG 2.BIRD DOG 3.BEAR PLANK TO HIGH PLANK
REFLECTION 1.HOW WOULD YOU DESCRIBE A LOWER BODY PUSH EXERCISE? 2.HOW WOULD YOU DESCRIBE A LOWER BODY PULL EXERCISE? 3.WHAT LOWER BODY MUSCLES ARE WORKED DURING A PUSH MOVEMENT? 4.WHAT LOWER BODY MUSCLES ARE WORKED DURING A PULL MOVEMENT? 5.WHAT ARE THE BENEFITS OF ADDING ROTATION TO AN EXERCISE?
