WORKOUT 14
LOWER BODY
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
- Superset: Hip Flexor Stretch from Push Up Position x Vertical Leg Extension
- SETS: 2
- REST IN BETWEEN BREAKS: No break
Hip Flexor Stretch from Push Up Position
- REPS: 10 reps per side/ alternating with each rep
- NOTES:
- Soft landings on your feet
- Torso should be completely elongated before you twist
Vertical Leg Extension
- REPS: 10 per side/ alternating with each rep
- NOTES:
- This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible.
- Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips.
- Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out.
AFTER LAST SET, GO DIRECTLY INTO…
PART #02
Burpees
- REPS: 25
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
- SUPERSET: Against-the-wall Deadlift x Against the Wall – Squat
- SETS: 3
- REST IN BETWEEN SETS: No Break
Against-the-wall Deadlift
- REPS: 12 slow with 2-Count hold
- NOTES:
- Starting position wide stance-- knees and toes facing forward. (A little bit of turn out is okay if need be.) Shoulder blades firmly against the wall. Tuck your butt under your spinal column so the small of your back rests against the wall. You will return to this position at the end of each rep.
- Bend at the waist, your chest moving toward the ground. Upper body positioning: flat back, (no rounding of the shoulders), the torso should remain at maximum length as it moves forward (tight abs, no curving of the lower back).
- Go as far down as you can while maintaining that upper body position, pause. You should feel your hamstrings, glutes.
Against the Wall – Squat
- DURATION: 30 seconds
- NOTES:
- Keep blades pressed back against wall.
- Small of your back should be pressed against the wall. Tuck your butt under your torso to make that happen.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Burpees
- REPS: 25
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #05
- SUPERSET: Step to Lunge x Overhead Squat
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Step to Lunge
(left side)
- REPS: 6 per side/ 1 side at a time
- NOTES:
- Stand up straight and keep your core engaged as you take a step forward.
- Before you bend your knee, make sure your feet are fully planted and your torso is fully elongated.
- Tuck your butt under your torso to avoid knee rolling over toes.
Step to Lunge
(right side)
Overhead Squat
- REPS: 12 slow with 2-count hold
- NOTES:
- The first thing that happens with the lower body is that your hips move back. As your butt starts moving lower to the ground, your hips need to keep moving behind you. This will prevent your knees from coming over your toes.
- As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this.
- Keep your core engaged to prevent over-arching of the back.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Reverse Lunge x Overhead Squat
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Reverse Lunge
(left side)
- REPS: 6 per side/ 1 side at a time
- NOTES:
- Take a step back.
- Before you bend your knee, make sure your feet are fully planted and your torso is fully elongated.
- Tuck your butt under your torso to avoid knee rolling over toes.
Reverse Lunge
(right side)
Overhead Squat
- REPS: 12 slow with 2-count hold
- NOTES:
- The first thing that happens with the lower body is that your hips move back. As your butt starts moving lower to the ground, your hips need to keep moving behind you. This will prevent your knees from coming over your toes.
- As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this.
- Keep your core engaged to prevent over-arching of the back.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
Burpees
- REPS: 25
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
- SUPERSET: Step to Lunge x Overhead Squat
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Step to Lunge
- REPS: 6 per side/ 1 side at a time
- NOTES:
- Stand up straight and keep your core engaged as you take a step forward.
- Before you bend your knee, make sure your feet are fully planted and your torso is fully elongated.
- Tuck your butt under your torso to avoid knee rolling over toes.
Overhead Squat
- REPS: 12 slow with 2-count hold
- NOTES:
- The first thing that happens with the lower body is that your hips move back. As your butt starts moving lower to the ground, your hips need to keep moving behind you. This will prevent your knees from coming over your toes.
- As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this.
- Keep your core engaged to prevent over-arching of the back.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #09
- SUPERSET: Plank with Foot Raise x Glute Bridge Hold
- SETS: 2
- REST IN BETWEEN SETS: No break
Plank with Foot Raise
- REPS: 10 per side / alternating with each rep (20 total)
- NOTES:
- Must maintain plank position while the foot comes up: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
- Pointed foot and straight leg as your raise your foot.
- Put foot back down gently.
Glute Bridge Hold
- DURATION: 30 seconds
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds