8.15 Friday | Home

 

I LOVE a good lower body day! Challenge your weight selection. Continue to climb if able. You’ve got this!

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Get warm, select bodyweight movements of your choosing

LEG SWINGS

30 seconds

Big loose swings

deep squat

30 seconds

Gently pressing knees out

seated hip openers 90/90

30 seconds

Rotating your hips side to side

 

Set 1 — 3X

Note- Perform 4 rounds with 90 seconds rest between rounds. If you are unfamiliar or uncomfortable with front squats try these options below:
1. Use a hack squat machine
2. Leg press with feet lower on the plate
3. Goblet squat with single weight up underneath the chin

EQUIPMENT
DUMBBELL

EXERCISES
12 reps GOBLET SQUAT
90 seconds Rest

GOBLET SQUAT

12 reps Building to as heavy as able

Keep the load high near your collarbone.

 

Set 2 — 3X

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

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12-15 SINGLE LEG HIP THRUST each leg
60 seconds Rest

SINGLE LEG HIP THRUST DUMBBLL

12-15 reps each leg Moderate
I’ll use a single 40lb DB

Keep hips square to the ceiling. Hold the top of the thrust for an extra count

Option to perform on a smith machine for better stability

 

Superset 3 — 3X

Note- Perform movements back to back. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps SUPPORTED STEP UP each leg
20 reps WALKING LUNGES
60 seconds Rest

SUPPORTED step up

8-12 reps each leg
SLOWLY LOWER!!!!

I’ll begin with a 25-35lb DB and increase each round if able

Option to use a cable machine. To advance.

WALKING LUNGES

20 reps
Moderate load I’ll use a pair of 20-30lb DBs

Quick reps. Ensure you are going to full depth

 

Superset 4 — 3X

Note- Perform movements back to back. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
15 reps DB CALF RAISE
12 reps CURTSY LUNGE Alt legs
30 seconds Rest

db calf raise

15 reps

Option to hold a single DB at your side and use the other hand to stabilize

curtsy lunge DB

12 reps Moderate-Heavy
Hold a pair of 25-30lb DBs

 

Cooldown

STAR STRETCH

30 seconds

DOWN DOG

30 seconds

KNEELING HAMSTRING

30 seconds Alt leg

PIGEON

60 seconds each leg

 
Lower Body, Quads & Glutes, StrengthAngela Fales