Mona Liza Reyes Leg Workout

Posted August 15th, 2007 by admin
Welcome to Mona Liza Reye's first leg workout on MyFitTribe! The exercise video links are below, as well as an introduction video and full text description of the workout.

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Introduction

MyFitTribe brings you the leg workout of Mona Liza Reyes, 2006 NPC Overall California Champion! Enjoy!!

Exercises:

Mona Liza Leg

About this workout

Coaching Points

Treadmill walking lunges

  • Set your self up on the treadmill making sure you start a slow pace
  • Start by holding onto to treadmill handle and slowly start walk and lunge at same time.
  • Make sure you sit on your hip, pressing with your heel on the way up while keeping your toe inline with your heel.
  • Warm up by walking for 5 minutes

Beginners
Elevation 15%,
Speed: 1.0
Time: 5 minutes
Intermediate
Elevation 15%
Speed: 1.5 step kick up
Time: 5 minutes
Advanced
Elevation: 15%
Speed: 1.5 step kick back
Time: 10 minutes

Leg extension 4 sets x 12 – 15 reps

Coaching Point

  • Set yourself up on a leg extension machine
  • Hook your feet under the padded bar making sure you adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rests on the lowest part of the shins.
  • Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise.
  • Extend your legs until knees are straight, making sure you remain seated flat on the machine
  • Raise the weight all the way, lock and hold briefly, making sure your toes are pointing towards the ceiling
  • slowly lower the weight back to the starting position.
  • Do not SWING the weight up and down.

Seated Leg Press 4 sets 12 – 15 reps

Coaching Points

  • Set yourself up on the seated leg press machine, making sure your feet are slightly wider than shoulder width apart on the crosspiece
  • Grasp the handle grips or sides of the seat. Bend your knees and push the weight as far as possible without locking your knees out to maintain a constant contraction. Then repeat
  • Make sure you push with your heels, keeping your toes inline with your knees

Mona Liza’s tip : For variety bring your toes up and press with your heel to target your glutes .

Step-ups 3 sets x 12 – 15 reps

  • Hold two dumbbells, one in each hand close to your sides
  • Step up onto a flat bench with your left leg pressing flat on the bench
  • Step up with your heel. Then step back down nice and slow

Mona Liza’s tip: For better results do one side , for 10 to 12 reps
Then move on to the next.
If you are a beginner, weight is optional