On day 9 we are moving our focus to the lower body, particularly the muscles that flex the hip and dorsiflex the ankle. We are targeting muscles like the hip flexors, shins, and quadriceps. This workout is geared towards the squat. We will be using isolated and integrated isometrics for this routine. Even though certain types of isometrics can be very intense, we will be performing isometrics for the purpose of muscle activation, so the resistance used should not include shaking or cramping.
This routine includes:
Standing squat variations
Supine hip flexion variations with crunches
Hip flexion with extended knee
Seated knee extension
Supine knee extension with hip
Ankle dorsiflexion
Supine hip flexion with ankle dorsiflexion
Squat variations (repeated)
By the end of the routine, your squats will feel deeper and more stable. This is one workout that showcases the power of an isometric for joint stabilization and range of motion.
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