Lady Raider Weight Training Program

Name:		Date
Single Lunges *dumbbells	Quads, Hamstring, and glutes	Lb
		Rep
		Set
Box Lunges *dumbbells	Quads, Hamstring, and glutes	Lb.
		Rep
		Set
Calve Raises *dumbbells	Calves (gastroc. & soleus)	Lb
		Rep
		Set
One Leg Squat Lift	Legs, Back Buttocks, shoulders and arms	Lb.
		Rep
		Set
Chest Press (Start Incline after 3wks) *push-ups @ home	Pectoral Muscles	Lb
		Rep
		Set
Lat Pull-down	Latissimus Dorsi (outer back)	Lb.
		Rep
		Set
One Arm Row (or double arms) *dumbbells	Trapezius/ Deltoid/ rhomboid	Lb
		Rep
		Set
Rotator Cuff Rotation (Volleyball)	Rotator & 5 shoulder musles	Lb.
		Rep