Strength Level I: Building a Base
The goal in Level I is to get your muscles accustomed to lifting
weights and to develop a base level of strength on which you can
build. Stick with ityou’ll be amazed at how much stronger you feel
after just a few short weeks. Look through the exercises in the
chapter and select one from each muscle group. The total amount of
exercise time for Level I is 32 minutes. If you fall short of the target
exercise time, feel free to add exercises for muscles you feel need
the most work. (To determine which areas need more work, review
your scores on the Fitness Analyzer, and concentrate on the areas in
which you scored low.) Refer back to the recommended weight
ranges and reps on page 12.
Technique is especially important at this stage because you are
conditioning your muscles and tendons to respond to the load
placed upon them. You want to condition your muscles the right
way, so pay close attention to the form in the exercise photos. Keep
your prestretch and poststretch routines handy for the beginning
and the end of your workout. Monitor yourself to ensure that you
are breathing correctly; always exhale during the exertion of each
exercise.
Stand with one foot atop the platform. Place the opposite foot flat on the floor and place the hands on the hips. Stand with the feet at a natural width apart and the back straight. Position both feet so that the toes point straight ahead.
Bend the knee of the back leg and dip the knee downward while lifting the heel. Flex the quadriceps muscle, hold for a two-second count, and slowly rise to the start position as you press through the heel of the front foot. Repeat up to 10 reps. Do the same for the opposite side. TIP Strengthen your upper legs for a more stable base and improved balance with exercises 3033. Focus your eyes on some point straight ahead of you to help maintain your balance.
Descend to a squatting position, keeping the knees directly above the toes. Squat to a 45-degree bend in the knees. Hold for a two-second count and slowly rise to the start position as you press through the heels while flexing the buttocks and quadriceps muscles. Repeat up to 10 reps. TIP Keep the head up; do not lean forward.
Slowly descend to a squatting position, keeping the knees directly above the toes. Squat to a 45-degree bend in the knees. Hold for a two-second count and slowly rise to the start position as you press through the heels while flexing the buttocks and quadriceps muscles. Repeat up to 10 reps. TIP Keep the head up; do not lean forward.
Stand with one foot atop the platform and toes pointing straight ahead. Use the foot atop the platform to propel upward. Lift the opposite leg backward and upward while flexing the foot and gluteal muscles. Hold for a two-second count and return to the start position, but avoid placing the heel on the floor. Balance on the toes and bend the knee. Repeat up to 10 reps. Do the same for the opposite side. TIP Focus your eyes on some point straight ahead to help maintain balance. This exercise should be controlled with no hesitation between reps (use the 2-2 format).
Place the elbows atop the platform, grip the front of the platform, and place both knees on the floor. Raise one leg and bend it at the knee to form an L-shape. Flex the foot, buttock, and hamstrings muscles. Lift the leg and unbend the knee slightly. Hold for a two-second count and return to the start position. Repeat up to 10 reps. Do the same for the opposite side. TIP Exercises 3539 strengthen the hips for more power and clubhead speed. Do not arch the back. Maintain a good head position by looking at the back of the hands, which keeps the head parallel to the body (use the 2-2 format).
Stand with one foot atop the platform. Place the opposite foot flat on the floor and place the hands on the hips. Stand with the feet at a natural width apart and the back straight. Position both feet so that the toes point straight ahead.
Bend the knee of the back leg and dip the knee downward while lifting the heel. Flex the quadriceps muscle, hold for a two-second count, and slowly rise to the start position as you press through the heel of the front foot. Repeat up to 10 reps. Do the same for the opposite side. TIP Strengthen your upper legs for a more stable base and improved balance with exercises 3033. Focus your eyes on some point straight ahead of you to help maintain your balance.
Descend to a squatting position, keeping the knees directly above the toes. Squat to a 45-degree bend in the knees. Hold for a two-second count and slowly rise to the start position as you press through the heels while flexing the buttocks and quadriceps muscles. Repeat up to 10 reps. TIP Keep the head up; do not lean forward.
Slowly descend to a squatting position, keeping the knees directly above the toes. Squat to a 45-degree bend in the knees. Hold for a two-second count and slowly rise to the start position as you press through the heels while flexing the buttocks and quadriceps muscles. Repeat up to 10 reps. TIP Keep the head up; do not lean forward.
Stand with one foot atop the platform and toes pointing straight ahead. Use the foot atop the platform to propel upward. Lift the opposite leg backward and upward while flexing the foot and gluteal muscles. Hold for a two-second count and return to the start position, but avoid placing the heel on the floor. Balance on the toes and bend the knee. Repeat up to 10 reps. Do the same for the opposite side. TIP Focus your eyes on some point straight ahead to help maintain balance. This exercise should be controlled with no hesitation between reps (use the 2-2 format).
Place the elbows atop the platform, grip the front of the platform, and place both knees on the floor. Raise one leg and bend it at the knee to form an L-shape. Flex the foot, buttock, and hamstrings muscles. Lift the leg and unbend the knee slightly. Hold for a two-second count and return to the start position. Repeat up to 10 reps. Do the same for the opposite side. TIP Exercises 3539 strengthen the hips for more power and clubhead speed. Do not arch the back. Maintain a good head position by looking at the back of the hands, which keeps the head parallel to the body (use the 2-2 format).
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