Lower body and core #1
Lower body strength
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9m 20s
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
Up Next in Lower body strength
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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
