GET ’EM FAST!
Ankle-Weight Drills for Steel Wheels
Strong, muscular legs are a must for biking and many sports. So any man planning on using his legs for more than just walking around should spend significant workout time on his lower body. Athletes need their legs to have high levels of strength, power and stamina. The routine illustrated here accomplishes all three goals. It’s a program for the lower body that uses ankle weights as the resistance elements. Use ones that are light enough to perform each repetition without strain, and with perfect form, but heavy enough to make the last rep of each exercise fairly difficult.
Photography by Keith Munyan
Bent-Leg Raises
Stand with legs together and arms at sides. Proceed to raise and bend the right leg until the thigh is parallel to the ground and the leg is bent at a 90-degree angle. Pause, then lower to starting position. Perform the next repetition with the right leg, and complete 15 alternating repetitions with each leg.
Rear Raises
Stand with legs together and hands on hips. Proceed to raise and bend the lower right leg behind you until it is parallel to the ground. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.
Front Kicks
Stand with legs together and arms at sides. Proceed to raise and kick the straight right leg up and out in front. Upon returning to starting position, next raise and kick the left leg. Perform 15 alternating repetitions with each leg.
Side Raises
Stand with legs together and grasping something with the right hand for balance. Proceed to raise the left leg up and out to the side as high as possible. Pause, then lower to starting position. Perform 15 repetitions, then turn around, grasp something with the left hand and perform a set with the right leg rising.
Leg Spreads
Lie on your back with hands palms down at sides and legs raised together. Proceed to spread them out to sides. Pause, then return to starting position. Perform 15 repetitions.
Leg Presses
Lie on your back with hands on raised hips and legs bent together. Proceed to extend the right one up. Pause, then lower and simultaneously extend the left one up. Perform 15 alternating presses with each leg.
Leg Pull-Ins
Lie on your back with hands palms down at sides and legs together. Proceed to bend the legs and pull knees into the chest. Pause, then return to starting position. Perform 15 repetitions.