Lower Body Structural Balance Work and Abs

One of my main lower body weaknesses and for many others is the Vastus Medialis Oblique (VMO), this is the tear drop shaped part of the quad that should be clearly visible on the inside of the thigh just above the knee. It plays an important role in knee stability so if you want to stay injury free you need to make sure it is strong enough to withstand the forces you exert through the joint.

Today I am going to Imporve my VMO strength performing Poliquin Step Ups and various types of backwards sled drags and Abs!

Heres the workout...

50m sled drags SuperSet with incline Garhammer raises

80kg
12 reps

100kg
12 reps

140kg
12 reps

180kg
12 reps

200kg
12 reps

200kg
12 reps

First few sets of sled drags were easy, will start much heavier next time.

Poliquin Step Ups and Weighted crunches with 2x 7.5kg kettlebells.

20 reps each leg
15 reps

14kg - 15 reps each leg
15 reps

18kg - 10 reps each leg
15 reps