LF60/Intermediate At-Home Workout Routine
LF60 is a lower intensity, intermediate workout routine to challenge your balance while improving stabilization capabilities. Five of seven movements are single-leg work. This creates an unstable environment by minimizing the base of support during active movement. Supersets stack higher repetitions with lower repetitions. An isometric held until exhaustion finishes this routine. Bench required.
Download this PDF for additional details about this routine, including a graph, linked videos, and tracking sheet.
WARM UP | Gross-motor, active warm-up for 3 to 5-minutes
SUPERSET | 3-sets. Right lever. Complete 12 to 15 repetitions the first movement then immediately follow with 8 to 12 repetitions for the second movement. Rest :30 and up to 2-minutes between sets.
👆👆REPEAT MOVEMENTS
SUPERSET | 3-sets. Left lever. Complete 12 to 15 repetitions the first movement then immediately follow with 8 to 12 repetitions for the second movement. Rest :30 and up to 2-minutes between sets.
SUPERSET | 3-sets. Right lever. Complete 12 to 15 repetitions the first movement then immediately follow with 8 to 12 repetitions for the second movement. Rest :30 and up to 2-minutes between sets.
👆👆REPEAT MOVEMENTS
SUPERSET | 3-sets. Left lever. Complete 12 to 15 repetitions the first movement then immediately follow with 8 to 12 repetitions for the second movement. Rest :30 and up to 2-minutes between sets.
SUPERSET | 3-sets. Right lever. Complete 12 to 15 repetitions the first movement then immediately follow with 8 to 12 repetitions for the second movement. Rest :30 up to 2-minutes between sets.
👆👆REPEAT MOVEMENTS
SUPERSET | 3-sets. Left lever. Complete 12 to 15 repetitions the first movement then immediately follow with 8 to 12 repetitions for the second movement. Rest :30 and up to 2-minutes between sets.
SET | 1-set. Hold position until exhaust.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
