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Metabolic Circuit for Lower Body

October 11th, 2011

In this week’s Hyper Training Lab, Diane uncovers a great metabolic circuit that focuses on lateral movements of the lower body.  This not only increases the energy demands by doing a four-exercise circuit that targets one movement area, but also includes lateral movements that many of us neglect.  Lateral lower body exercises allow us to train movements needed for changes of direction and frontal plane (left to right) stability, which can enhance running efficiency and injury prevention.

Lateral Lower Body Blast:

  1. Lateral Speed Squat: Start in wide position, making sure to sit back in proper position, and lunge from left to right without picking up the feet.
  2. Lateral Lunge with Reach: With this lunge you introduce a step, be sure to load the SandBell on the outside and pay attention to the grip-strength muscles being activated.
  3. Lateral Box Shuffle: It’s important with this exercise to really push off the outside leg. The SandBell load helps emphasize the change in direction when transitioning over the box step.
  4. Skaters with SandBell Reach: Make sure to push off each foot and to take the SandBell toward each shoe to load on your basis of support.

Build from 12 repetitions per exercise for 2-3 sets, once a week for beginners, and more advanced exercisers can begin at 24 repetitions per exercise for 3-4 sets, once a week. To make your workout  more challenging, wear a weighted vest.

This circuit is a great challenge to keep in your arsenal of training tools. Incorporate these exercises, and ones similar to it, to make sure you’re strengthening those lateral movement muscles.

Go out, give this a try and let us know what you think!  View this week’s Hyper Training Lab video.

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