10.4 Saturday Bonus Lower Body | Gym

 

This is a higher volume Lower body. Nothing today should feel like a max load.
You are focusing on higher reps

Warm Up

WALKING

5 Minutes

Perform any cardio of your choosing

LOW LUNGE CROSSBODY TWIST

30 seconds Alt directions

deep squat hip and ankle openers

30 seconds

Gently pressing those elbows into knees

SEATED HIP OPENERS 90/90

30 seconds

Keeping your pockets on the floor, rotate side to side

 

Set 1 — 3X

Note- Perform one exercise, rest 60 seconds between rounds.

EQUIPMENT
LEG EXTENSION

EXERCISES
12-15 reps LEG EXTENSION
60 seconds Rest

LEG EXTENSION

12-15 reps Moderate load

Avoid bouncing out of the bottom

 

Superset 2 — 3X

Note- Movements are to be performed back to back with minimal rest. Resting 60 seconds between rounds, increase weight if able.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12 reps SUMO DEADLIFT DBs
10-12 reps SUPPORTED STEP UP each leg
60 seconds Rest

SUMO DEADLIFT

12 reps Moderate

Feet wider than shoulder width, toes pointing out

supported step up

10-12 reps

Pressing though the front foot to come to standing

 

Superset 3 — 3X

Note- Movements are to be performed back to back with minimal rest. Resting 60 seconds between rounds, increase weight if able.

EQUIPMENT
PLATES
DUMBBELLS
CABLES

EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs
12-15 reps GLUTE MEDIUS KICKBACK each leg
30 seconds Rest

FRONT FOOT ELEVATED CURTSY LUNGE

12 reps Alt Legs Moderate
I’ll use a pair of 30lb DBs

Modify by removing the plates

GLUTE MEDIUS KICKBACK

12-15 reps

Keep hips square to the floor, take a slight toe out with the kicking leg

 

Superset 4 — 3X

Note- Movements are to be performed back to back. Feel free to use a pair of DBs for the Calf Raises. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
SMITH MACHINE

EXERCISES
12 reps UNEVEN WALKING LUNGES Right Side
12 reps UNEVEN WALKING LUNGES Left Side
15 reps CALF RAISE Smith Machine
30 seconds Rest

uneven walking lunges

12 reps Moderate
I’ll hold a single 30-35lb DB

ALWAYS stepping with the opposite leg of the weighted hand

CALF RAISE

15 reps weighted

Feel free to use any machine available at your gym OR a pair of Dumbbells

 

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

Feel free to anchor yourself by holding a wall

DOWNDOG STRETCH

30 seconds

Peddle out your heels, press your chest into the top of your thighs

KNEELING HAMSTRING

30 seconds Alt legs

Figure 4 leg stretch

60 seconds

Switch legs halfway

 
Lower Body, Quads & GlutesAngela Fales