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Lower body and core
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Lower body #2
Equipment needed: step, band for one movement, and dumbbells
3-5 sets stopping reps between 6-12 reps/stopping at 75% intensity and when form starts to slack
Rest 45 seconds-1 minute after feeling fully recovered
Exercises:
1. box squat 0:45
2. Bulgarian split squat 2:20 or split lunge 2:55 (2:1 ... -
Lower body and core #1
Equipment: dumbbells and bench/chair/step
1. Front pause squat 1:50
2. Seated goodmornings 2:55
3. Overhead reverse lunges4:05
4. Curtsy step up (curtsy lunge if no bench) 5:35
5. Plank (core finisher) 8:00 -
Lower body gym OR dumbbell workout
3 sets of 6-12 reps (stopping 2-3 short of form slacking)
Warm up 1:25 - 3:55
1. 4:05 cable deadlift (suitcase deadlift with dumbbells)
2. 5:20 barbell back squat (could be normal dumbbell squat)
3. 6:40 RDL (with bar or dumbbells)
4. 8:45 Calf superset: seated raises + standing raises
5. 11:20 g... -
Lower body #3
4 sets of 6-10 reps
:45-1:00 rest breaks -
Lower body #4
Equipment: bench/chair and dumbbells
4 sets of 6-12 reps (2 Reps in Reserve)
1. 0:40 Sumo deadlift
2. 2:00 Bulgarian split squat
3. Superset 3:30 Hip thrust (or glute bridge) + 4:50 seated calf raises
4. Superset 5:40 Standing calf raise + 6:45 walking lunges (or reverse lunges) to failure -
Hinge and Vert. Pull (back) #3
Equipment: dumbbells and large band
3 sets with 30 seconds of rest -
Legs, core, and shoulder
Didn't film this for the app, but the next day my core was TOAST so I thought you all may enjoy!
2 sets each, 8-10 reps (on the carry simply walk your longest distance possible until your core or arm fatigue)
Go HEAVY on this is you have the weight available. -
Lower body strength (quads and glutes)
2 sets each (3 if you have time/want a longer workout) 1-2 minute rest breaks
1. Front squats
2. Superset (no rest between) Rear foot elevated split squat + Cossack squats
3. Superset Glute bridges + Copenhagens (holy core and shoulders with that inner thigh!) -
Lower body ONLY strength
Complete 2-3 sets of each exercise with a FULL 1-2 minute rest break between sets. We are working the same muscle groups often, so they need rest!
Between 8-12 reps with 3-4 reps in reserve. -
Lower body strength
4 sets of the first superset with a full 1 minute rest break.
3 sets of everything else with a 45 second - 1 minute rest break.
