8.21 Thursday | Home

Seconds Lower body day of the week, quad and glute emphasis.

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Get really warm. Perform any bodyweight cardio of your choosing

LEG SWINGS

60 seconds Switch legs halfway

Big loose swings to loosen up the hips and hamstrings

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Deep squat gently pressing the knees and ankles wide

SEATED HIP OPENERS

30 seconds

Massaging side to side, leaning your chest forward and backward

Set 1 — 4X

Note- Perform one exercise building in weight, Rest 60 seconds at the end of each round.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps GOBLET SQUAT
60 seconds Rest

goblet squat

12 reps Moderate load
I’ll work around 60lbs

Keep the weight elevated at collarbone height

Superset 2 — 3X

Note- Perform exercises back to back. Continue to build weight in the HIP THRUSTS if able to maintain reps. Rest 60 seconds or longer at the end of each round.

EQUIPMENT
DUMBBELLS
MINIBAND
BOX/BENCH

EXERCISES
12 reps B STANCE HIP THRUST each leg
10 reps FRONT FOOT ELEVATED SPLIT LUNGE each leg
60 seconds Rest

B STANCE hip thrust

12 reps each leg

Extend one leg and press into that heel to stabilize as you load up the opposite leg

FRONT FOOT ELEVATED SPLIT LUNGE

10 reps each leg Heavy
I’ll work with 35-45lb DBs

Elevating that front foot will increase intensity and range of motion. Modify by removing.

Circuit 3 — 3X

Note- Movements are to be performed back to back. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
LONG LOOP BAND

EXERCISES
12 reps SUITCASE SQUATS
10 reps SINGLE LEG RDL each side
12 reps ELEVATED CLAM each leg
20 reps MONSTER WALKS
60 seconds at the end of each round

SUITCASE SQUATS

12 reps Heavy as able

First break at your hips and then press your butt straight back as you shave the side of your legs with the DBs down to shin height

SINGLE LEG RDL

10 reps Moderate Load each side

Option to anchor your hand on something to help with stability

ELEVATED CLAM

12 reps each side

Hold the top of the movement before slowly lowering

MONSTER WALKS

20 reps total

Keep tension in the band as you take a side step. Maintain a soft bend in your knees

Cooldown

STAR STRETCH

30 seconds Alt directions

Exhale as you reach opposite hand to opposite leg

DOWN DOG STRETCH

30 seconds

Peddle out your heels before pressing them into the mat and exhaling chest to thighs

pigeon

30 seconds

The more you can square that front foot to the mat the more intense the stretch

FIGURE 4

30 seconds

Switch legs halfway