Here is a PowerPoint with voice overs explaining specific and important subjects about weight training your lower-body.

1. Lower-Body
Online
Weight
Training
Course
• Course for Female
• For all ages

2. Why Training Your Lower-Body is
important?
• The lower-body strengths
directly translate to your
ability to build larger muscles
in the entire body
• To improve your agility and
balance
• Avoid injuries during
workouts
• Be more prepared and
energetic to do daily activities

3. How to structure a program
• Determine your training split (how many
days per week you will exercise)
• 3-4 days per week is the ideal number
• Days-off = cardio, conditioning work or
resting
• There are 2 primary types of frequent
training:
• Upper/Lower Splits: You train 4 times per
week; upper body twice and lower body
twice.
• Full Body Workouts: You train the entire
body three times per week.

4. How to structure a program (continue)
• Plug in compound movements (2 to 3 heavy compound
movements per day)
Example:
• Legs and Booty Day: You decide to run a 4-day workout split
that features a training day dedicated to legs and booty. After
thinking things through, you decide to use 3 heavy pound
movements:
- Globet Squats
- Bulgarian Split Squats
- Reverse Lunge

5. How to structure a program (continue)
• Examples of top compound movements include (the best of the
best):
• Posterior Chain - Squats, Deadlifts, Heavy Good Mornings,
Low Rack Pulls, Romanian Deadlifts, Zercher squats, Front
Squats.
• Pressing Movements - Bench Press, Military Press, Dumbbell
Bench Press, Push Press, Dips.
• Pulling Movements - Barbell Rows, Dumbbell Rows, Pull Ups,
Power Cleans.

6. How to structure a program
(continue)
• Flesh out your training day exercises (5 to 6
movements total per session)
• Now that the big compound movements are
programmed in, feel free to add in the following
lifts:
• Machine exercises
• Isolation exercises
• Bodyweight exercises
• Cable exercises
• Exercises should not be randomly chosen. You
want a program that makes sense. Use the
following guidelines for each body part:
• Major Body Parts - include chest, shoulders,
back, quads and hamstrings/3 to 4 exercises (9
to 16 sets)
• Minor Body Parts - include traps, forearms,
triceps, biceps, abs, and calves/1 to 2 exercises
(6 to 9 sets)

7. How to structure a program
(continue)
• You can go as high as 20 to 25 sets per
training day.
• For example: You decide to use 6 total
exercises on this training day: 3 for legs and
3 for booty. You add in 3 quality movements
and your training day now looks like this:
- Globet Squats
- Bulgarian Split Squats
- Reverse Lunge
- Donkey Kick
- Pilates Side Lying-Leg Lift
- Wall Sit

8. How to structure a program (continue)
• Structure your repetitions per set
• There is no magic rep range. Progression of
weight is most important. Adjust your reps per
set to fit each individual exercise, and upon
your needs.
• Recommendations:
• Compound Exercises - 5 to 10 reps per set.
• Isolation Exercises - 8 to 15 reps per set.
• Machine Exercises - 8 to 15 reps per set.
• Leg Exercises - 5 to 20 reps per set.
• Cable Exercises - 8 to 15 reps per set.
• Regardless of how you train a body part
(once, twice, or three times a week) you will
be performing about the same number of sets
per week

9. What are the best exercises to do?
- There are 15 exercises that we will
put in practice during this course:
1. Globet Squat
2. Banded Lateral Walk
3. Reverse Lunge
4. Donkey Kick
5. Wall sit
6. Side Skater
7. Jump Squat

10. What are the best exercises to do?
(continue)
8. Pilates Side Lying-Leg Lift
9. Bulgarian Split Squat
10. Glute bridge
11. Step-Up
12. Lateral Side Lunge
13. Burpees
14. Lunge with Knee Raise
15. Camel

11. Presentation of muscles working Lower-Body

12. What particular muscles are working out?
1. Globet Squat: The glutes, quads and other
muscles in the lower body also contribute to the
movement.
2. Banded Lateral Walk: The glutes, hips, and thighs.
This exercise strengthens the gluteus maximus,
medius, minimus and it helps to stabilize the
knees and hips.
3. Reverse Lunge: It activates the core, glutes,
and hamstrings. More stability in the front leg as
well.
4. Donkey Kick: It works the glutes and hamstrings.
5. Wall sit: It is an isometric exercise. This exercise
mainly target the quads, glutes, and hamstrings.
However, wall sits will work the calves as well.
Variations of wall sit can help work the abductors
also.
6. Side Skater: This is a challenging exercise which
tones the glute med, hamstrings, thighs and core
all at once.

13. What particular muscles are working out? (continue)
7. Jump Squat: It focuses on quadriceps, hamstrings, calves and glutes.
8. Side leg lift: It is a simple way to build strength in the outer thighs and the hip abductors,
which includes the gluteus medius and minimus.
9. Bulgarian Split Squat: It strengthens the muscles of the legs, including
the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced
to work in overdrive to maintain your balance.
10. Glute Bridge: It isolates and strengthens the gluteus
(butt) muscles and hamstrings (back of the thigh).
When done correctly, the move can also enhance core
stability by targeting your abdominal muscles and the
muscles of lower back and hip.

14. What particular muscles are working out?
(continue)
11. Step-up: The primary muscle working is the quads. The
secondary muscles working are glutes, adductors, hip
flexors, hamstrings, calves and core.
12. Lateral Side Lunge: It works the glutes, hamstrings,
and quads. A side or lateral lunge also works the inner thigh
muscles.
13. Burpees: The focus is on a full-body calisthenics workout
that aims to build muscle strength and endurance in both
your lower and upper body. A standard burpee exercise
works to strengthen the muscles in the legs, hips, buttocks,
abdomen, arms, chest, and shoulders.
14. Lunge with Knee Raise: Primary Muscle Groups: Glute
Max, Quads. Secondary Muscle Groups: Transverse
Abdominis, Hamstrings.
15. Camel: It targets the abdominal wall and stretches the
front of the body. This exercise tones and strengthens the
core, improves your balance and trims down your waist.

15. Training Principles
• In order to get the maximum out of your training, you need to
apply the five key principles of training:
• Specificity
• Individualization
• Progressive overload
• Variation
• Be aware of reversibility

16. Training Principles (continue)
• Specificity: Your training must be specific to
the goal you are setting out to achieve. For
example, if your goal is to increase your
endurance, you might do cardio or weight
training exercises.
• Individualization: This is a crucial principle,
the fundamental fact that everyone is different
and not all training is going to be suited for
everyone! Different people respond to training
in a different way.
- For example, if you are weight training with a
friend and doing the same amount of training,
don’t be concerned if one of you gets fitter faster
than the other.
• Some days your training can go well and the
next day, even though it was the same length
workout, it can be a nightmare.
• People who rest more than others have less
difficulty to recover from their workouts

17. Training Principles (continue)
• Progressive Overload: This is all about the need
to gradually increase the workload that you put your
body through. You wouldn’t stick to the same weight
constantly otherwise you won’t make any gains, so
you would safely increase the weight to gain
strength throughout the weeks.
• Essential to combine training and rest
• (F.I.T.T principle):
• FREQUENCY: This is the amount of time you are
going to be exercising throughout the week or the
number of reps/sets you are going to be doing of a
given exercise.
• INTENSITY: How hard you are going to be pushing
is going to determine what kind of session you are
going to be doing.
• TIME: This is how long you are going to be working
out
• TYPE: The type of exercise you are going to be
doing

18. Training Principles (continue)
• Variation: It keeps you motivated; it can
be just a variation of your training as a
whole by incorporating different
sessions into your training.
• Reversibility: Without the correct
amount of rest, you will suffer from
overtraining. With the correct amount
of increased training and the right rest,
you get overload which will lead to an
increase in performance. You can also
be a victim of reversibility when you
don’t train as often as you are used to.

19. The Methodology
• Warm-up for about 5 minutes to
prepare your body for the up-
coming workout
• Weight train between 1 hour and 2
hours of workout (specific exercises
in relation with your goal)
• Cool-down (stretching) for about 5-
10 minutes
• Rest

20. Some techniques
• Incorrect weight training technique can lead to fractures and other
painful injuries that may hamper your weight training efforts.
• Lift an appropriate amount of weight: Start with a weight you
can lift comfortably 12 to 15 times. As you get stronger, gradually
increase the amount of weight.
• Use proper form: Learn to do each exercise correctly. When
lifting weights, move through the full range of motion in your
joints. The better your form, the better your results, and the less
likely you are to hurt yourself. If you're unable to maintain good
form, decrease the weight or the number of repetitions.
• Breathe: Don't hold your breath while you are lifting weights.
Instead, breathe out as you lift the weight and breathe in as you
lower the weight.
• Seek balance: Work all your major muscles — including the
abdomen, hips, legs, chest, back, shoulders and arms.
• Incorporate weight training into a fitness routine at least two
times a week: exercises of all the major muscle groups into a
fitness routine at least two times a week.
• Rest: Avoid exercising the same muscles two days in a row. You
might work all of your major muscle groups at a single session
two or three times a week. For example, work your arms and
shoulders on Monday, your legs on Tuesday, and so on.

21. Some techniques (continue)
• What to NOT do during weight training workouts:
• Don't skip the warmup: Cold muscles are more
prone to injury than are warm muscles.
• Don't rush: Move the weight in an unhurried,
controlled fashion. Taking it slow helps you isolate
the muscles you want to work and keeps you from
relying on momentum to lift the weight. Rest for
about one minute between each exercise.
• Don't overdo: For most people, completing one
set of exercises to the point of fatigue is usually
enough.
• Don't ignore pain: If an exercise causes pain,
stop. Try the exercise again in a few days or try it
with less weight.