Lower body #2
Lower body strength
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7m 41s
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 AKA reps same on both legs)
3. Pallof press (2:1) 3:35
4. Superset Hip thrust 5:35 + Calf raises 6:50
Up Next in Lower body strength
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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
