LEGS WORKOUT

Ankle-Weight Drills for Steel Wheels

Almost every sport requires participants to have their legs in great shape for success. Running well is a requirement for basketball, baseball, tennis and 10Ks, and strong, muscular legs are a must for biking, swimming and even golf. So any man planning on using his legs for more than just walking around should spend significant workout time on his lower body. Athletes need their legs to have high levels of strength, power and stamina. The routine illustrated here accomplishes all three goals. There are weight-free exercises and there are weight-aided exercises. Here we combine the two, with a program for the lower body that uses ankle weights as the resistance elements. Use ones that are light enough to perform each repetition without strain, and with perfect form, but heavy enough to make the last rep of each exercise fairly difficult.

 

 

 

Bent-Leg Raises

Stand with legs together and arms at sides. Proceed to raise and bend the right leg until the thigh is parallel to the ground and the leg is bent at a 90-degree angle. Pause, then lower to starting position. Perform the next repetition with the right leg, and complete 15 alternating repetitions with each leg.

Straight-Leg Raises

Stand with legs together and arms at sides. Proceed to raise the right leg, keeping it almost straight, until it is about parallel to the ground. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.

Leg Spreads

Lie on your back with hands palms down at sides and legs raised together. Proceed to spread them out to sides. Pause, then return to starting position. Perform
15 repetitions.

Leg Presses

Lie on your back with hands on raised hips and legs bent together. Proceed to extend the right one up. Pause, then lower and simultaneously extend the left one up. Perform 15 alternating presses with each leg.

Front Lunges

Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step forward with the right leg and lower until the thigh is parallel to the ground. Pause, then rise to starting position, then next step forward with the left leg. Perform 10 alternating repetitions with each leg.

Front Kicks

Stand with legs together and arms at sides. Proceed to raise and kick the straight right leg up and out in front. Upon returning to starting position, next raise and kick the left leg. Perform 15 alternating repetitions with each leg.

 

Side Raises

Stand with legs together and grasping something with the right hand for balance. Proceed to raise the left leg up and out to the side as high as possible. Pause, then lower to starting position. Perform 15 repetitions, then turn around, grasp something with the left hand and perform a set with the right leg rising.

 

Rear Raises

Stand with legs together and hands on hips. Proceed to raise and bend the lower right leg behind you until it is parallel to the ground. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.