10.15 Wednesday | Home

 

Week 3 and 3rd lower body of the week. Check in with yourself, how are you feeling?
Take extra time warming up if needed

Warm Up

bodyweight warm up

2 Minutes

Perform any bodyweight cardio of your choosing

WALL FACING LEG SWING

30 seconds Switch halfway

Big loose swings

DEEP SQUAT HIP & ANKLE OPERNS

30 seconds

Sink into the bottom of a squat and gently press your knees wide

ADDUCTOR LUNGE

30 seconds each leg

Slow shifting forward and to a slight angle

 

Set 1 — 4X

Note- Perform one exercise with 60 seconds of rest. Complete 4 rounds. Working at a Moderate to Hard weight. Not quite to failure.

EQUIPMENT
DUMBBELLS
BOX/BENCH

EXERCISES
10 reps GOBLET SQUAT
60 seconds Rest

GOBLET SQUAT

10 reps Moderate- Heavy load

Option to hold the weight down between your legs if this bothers your lower back

 

Set 2 — 3X

Note- Perform one exercise. This set is all about feeling and muscle contraction, working to failure. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DB

EXERCISES
12-Failure reps SINGLE LEG HIP THRUST Left Side
12-Failure reps SINGLE LEG HIP THRUST Right Side
Rest 60 seconds

SINGLE LEG HIP THRUST

12-Failure each leg
I’ll load a single 40-50lb DB

Press through the heel, hold the top for an extra count

 

Set 3 — 4X

Note- Perform one exercise with 30 seconds rest between legs. Resting 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT Right leg
30 seconds Rest
8-12 reps BULGARIAN SPLIT SQUAT Left leg
60 seconds Rest

BULGARIAN SPLIT SQUAT

8-12 each leg Moderate-Heavy
I’ll use a pair of 35lb DBs

Set a wider stance. Take a slight lean forward. Press through that front heel.

 

Bodyweight Set 4 — 3X

Note- Bodyweight and a band. Working at higher volume and should take you to failure

EQUIPMENT
MINIBAND

EXERCISES
12 reps ELEVATED CLAM right side
12 reps ELEVATED CLAM left side
20 reps GOOD MORNING LONG BAND
30 seconds Rest

ELEVATED CLAM

12 reps each side

Keep hips staked. Modify by removing the band and perfecting the form

GOOD MORNING LONG BAND

20 reps

Feet shoulder width apart, hinge at your hips pushing your glutes straight back

 

Cooldown

STAR STRETCH

30 seconds

Inhale as you stand tall, exhale as you reach opposite hand to opposite foot

STANDING QUAD STRETCH

30 seconds Alt legs

Stand tall, option to hold onto an anchor for support

DOWN DOG

30 seconds

Peddle out your heels before pressing your chest into your thighs

SUPINE SPINAL TWIST

30 seconds each side

Breathing into the stretch allows you to deepen the twist

 
Lower Body, Quads & GlutesAngela Fales