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    EMMAPALE   13,668
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Lower body improvement

Wednesday, May 23, 2007

Yesterday I biked for about an hour - first I did about 20 minutes of HIIT, which was maybe 7 intervals, which got me the 5 miles to Trader Joes. Then I biked back at a reasonable pace, keeping my heart at about 60% of max,

Today I did lower body work.

Reverse crunches: 15 (center) 15 (left) 15 (right) 10

One-legged squats with rear leg on ball 10x0, 10x0, 10x0 - seeing a definite improvement in these with practice, though I can't see adding weight any time soon

One-legged SLDL 11x25, 7x22, 7x22 - the the first set with a dumbbell & the second two with the Body Bar. Surprisingly, the body bar was harder - maybe a balance thing

Step-ups 8x8 6x8 10x8 - Killer, but I'm proud of my improvement on these

Dynamic Lunges 10x8 7x8 6x8 - my legs were pretty shot by the time I got to these & they weren't quite as dynamic as I would have liked.

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