Prompt Title: Low impact Strength training for Lipedema

Created 11 months ago
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Prompt Detail:

Sure, here's a revised 4-week strength training plan that focuses on low-impact exercises for the ankles, knees, hips, buttocks, and core:

Week 1:

Day 1:

  1. Bodyweight squats: 3 sets of 10 reps
  2. Seated leg press machine: 3 sets of 10 reps
  3. Glute bridges: 3 sets of 10 reps
  4. Plank: 3 sets of 30 seconds

Day 2:

  1. Wall sits: 3 sets of 10 reps
  2. Seated hamstring curls: 3 sets of 10 reps
  3. Step-ups with low step: 3 sets of 10 reps per leg
  4. Side plank with knee lift: 3 sets of 30 seconds per side

Day 3:

  1. Seated hip abductor machine: 3 sets of 10 reps
  2. Seated calf raises: 3 sets of 10 reps
  3. Russian twist: 3 sets of 30 seconds
  4. Seated leg lifts: 3 sets of 10 reps per leg

Week 2:

Day 1:

  1. Chair squats: 3 sets of 10 reps
  2. Seated leg press machine with resistance band: 3 sets of 10 reps
  3. Glute bridges with resistance band: 3 sets of 10 reps
  4. Plank with shoulder tap: 3 sets of 30 seconds

Day 2:

  1. Seated reverse lunges: 3 sets of 10 reps per leg
  2. Seated hamstring curls with resistance band: 3 sets of 10 reps
  3. Step-ups with low step and resistance band: 3 sets of 10 reps per leg
  4. Bird dog: 3 sets of 10 reps per side

Day 3:

  1. Seated hip abductor machine with resistance band: 3 sets of 10 reps
  2. Seated calf raises with resistance band: 3 sets of 10 reps
  3. Bicycle crunch: 3 sets of 30 seconds
  4. Seated leg lifts with resistance band: 3 sets of 10 reps per leg

Week 3:

Day 1:

  1. Wall squats with ball: 3 sets of 10 reps
  2. Seated leg press machine with higher resistance: 3 sets of 10 reps
  3. Hip thrusts with resistance band: 3 sets of 10 reps
  4. Side plank with leg lift: 3 sets of 30 seconds per side

Day 2:

  1. Seated side lunges with resistance band: 3 sets of 10 reps per leg
  2. Seated stiff-legged deadlifts with resistance band: 3 sets of 10 reps
  3. Step-ups with knee raise and resistance band: 3 sets of 10 reps per leg
  4. Reverse crunch with ball: 3 sets of 10 reps

Day 3:

  1. Seated hip abductor machine with higher resistance: 3 sets of 10 reps
  2. Seated calf raises with higher resistance: 3 sets of 10 reps
  3. Plank with hip dip: 3 sets of 30 seconds
  4. Seated leg lifts with higher resistance: 3 sets of 10 reps per leg

Week 4:

Day 1:

  1. Wall sits with ball: 3 sets of 10 reps
  2. Seated leg press machine with highest resistance: 3 sets of 10 reps
  3. Hip thrusts with resistance band and ball: 3 sets of 10 reps
  4. V-ups: 3 sets of
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Sierra Nasir
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Created 11 months ago

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