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Injured BodyRocking: Leg, Back & Core

December 18, 2014 2 min read

Hey BodyRockers!! ... Miss me??  HAHA, well I miss you guys! Okay so I'm getting hit up with a lot of questions and requests sooooooooooo as a new kid on the BodyRock.Tv  block I am going to get to them all one by one... BTW THANK YOU for all YOUR Love & Support!!   So my next two blogs are for those who want to workout at home but have some injuries... This first blog is for those who suffer from knee injuries and still want to train legs without over doing it.   Here's the routine you can do... KEEP IN MIND that you should LISTEN TO YOUR BODY. This means if it hurts don't do it. bearable lite ache or pain is okay... anything above bearable pain do not do it!! We are hitting good strong core and legs :) some legs, abs and lower back! It's a great combo to building legs and burning some fat :) Now do the following workout for 5 rounds Round One: 20 seconds Round Two:  40 seconds Round Three: 60 seconds Round Four: 80 seconds Final Round: 100 Seconds (FOR ADVANCED ONLY)   HERE ARE THE EXERCISES: Wall Sits Dead Lifts Ab Roll-ups Single arm Romanian Dead Lifts (Alternate each arm and leg after 10 second on each side) Calve Raises (After each round of 5 exercises, tale a 90 second break and then go back at it again for 4 or 5 total rounds)  

 Wall Sits...Get a good 90 degree bend & hold it there!

KneeInjury (2 of 28) KneeInjury (3 of 28)    

 Dead Lifts - Nice and Slow

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Ab Roll-Ups... Exhale as your coming up, tighten those obliques, trust me they're in there! :)

KneeInjury (9 of 28) KneeInjury (10 of 28) KneeInjury (11 of 28) KneeInjury (12 of 28) KneeInjury (13 of 28) KneeInjury (14 of 28) KneeInjury (15 of 28) KneeInjury (16 of 28) KneeInjury (17 of 28) KneeInjury (18 of 28) KneeInjury (19 of 28) KneeInjury (20 of 28) KneeInjury (21 of 28)    

Alternate Single Arm Romanian Deadlifts... Alternate hands and legs

KneeInjury (22 of 28) KneeInjury (23 of 28) KneeInjury (24 of 28) KneeInjury (25 of 28)    

Calve Raises... Nice & Slow, No RUSH! Isolate and hit those calves good & hard

KneeInjury (26 of 28) KneeInjury (27 of 28) KneeInjury (28 of 28) Now if you're NOT SORE  in 48 hours after the workout...GO AGAIN!! Nice and slow! :) ISOLATE THOSE MUSCLES!! :)   Thanks again Body Rockers!! Fitness is a journey, NOT a destination! HAHA!!   Let's get it!!   Smile & Breathe, KR  

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