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Excerpts
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Proper Form and Technique
Throughout the exercise section of this book you will notice instructions that relate to posture, specific joint movements (such as extending, flexing, and descending), foot placement, tempo, and breathing.
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Hamstring and Posterior Chain Exercises
The hamstrings are hard to see, which leads to an “out of sight, out of mind” effect.
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Ready-Made Workouts
The following are common programs that may be used for various situations, such as when you are trying to develop strength, size, or endurance in a specific muscle or muscle group, or when time is short. You can use these ready-made workouts instead of your current program, or in addition to your current program, as a means of mixing things up.
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©2012
Stronger Legs & Lower Body
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Short Description
Stronger Legs & Lower Body offers the most effective strength training exercises and programs for increasing strength, size, power, and definition in lower-body muscle groups. With 15 training routines and more than 80 exercises ranging from stabilization to Olympic movements, the guide includes ready-to-use programs for every goal.
© 2012
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Paper
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Book 192 pages
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ISBN-13: 9780736092951
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Take your lower-body workout to new levels with Stronger Legs & Lower Body. Tim Bishop, one of the world’s leading strength and conditioning experts, brings you the most effective exercises and programs for increasing strength, size, power, and definition.
Focusing on all lower-body muscle groups, especially those previously neglected by popular workouts, Stronger Legs & Lower Body features more than 80 exercises for both serious lifters and athletes, including detailed instructions for perfecting your technique and advanced variations to help you break through plateaus.
With 15 unique programs and ready-to-use workouts, detailed anatomical illustrations, exercise explanations and variations, and the latest advanced training methods, Stronger Legs & Lower Body is the comprehensive, hard-core guide you need in order to achieve the ultimate results!
Part 1 Training the Lower Body
Chapter 1: Lower-Body Anatomy
Chapter 2: Principles of Training
Chapter 3: Exercise Planning
Part 2 Lower-Body Exercises
Chapter 4: Gluteal Exercises
Chapter 5: Quadriceps Exercises
Chapter 6: Hamstring and Posterior Chain Exercises
Chapter 7: Lower-Leg Exercises
Chapter 8: Explosive Multijoint Exercises
Part 3 Goal-Oriented Workouts
Chapter 9: Increasing Mass and Strength
Chapter 10: Boosting Power and Stamina
Chapter 11: Ready-Made Workouts
Tim Bishop owns and operates PerformFit, a sport performance and fitness facility, in Lutherville, Maryland. He also creates strength and conditioning programs for Ripken Baseball’s summer camps and clinics. Bishop served as the strength and conditioning coach for the Baltimore Orioles for 14 years. He also played professional baseball for the New York Yankees and, as a two-sport star, took part in the NFL training camp in St. Louis. He has appeared on numerous television and radio stations to promote health and fitness and is a frequent contributor to Men’s Health, Maximum Fitness, and Men’s Fitness magazines. His training advice has appeared in USA Today, the New York Times, and the NSCA Journal. He has lectured on a variety of topics for the NSCA, M-F Athletics, the Professional Baseball Athletic Trainers Society, and various colleges and universities. In addition, he is coauthor of the Power for Sports DVD (Human Kinetics, 2006). Bishop has a bachelor’s degree in human movement and sport studies and a master’s degree in exercise science. He is a certified strength and conditioning specialist and a registered strength and conditioning coach through the National Strength and Conditioning Association.
“Stronger Legs & Lower Body will show you an effective method of achieving strong and powerful legs. It is a must-read for anyone looking for a stronger, leaner, and more functional lower body.” -- B.J. Surhoff, Major League Baseball All-Star 19-Year Major League Baseball Veteran "Finally! A strength training book that doesn't waste your time with pseudo-science and fad exercises. Stronger Legs and Lower Body delivers all the information you need to develop a powerful, well-built lower body in a thorough, easy-to-read text.” -- Rich Fitter, Editor of Exercise for Men Only, Men’s Exercise, and Natural Bodybuilding & Fitness
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