WORKOUT 22
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 Thrusters x V-Burpees
- SETS: 3
- REST IN BETWEEN SETS: No break
Hip Thrusters
- REPS: 20 with 2-count hold
- NOTES:
- Head, neck and shoulders should be safely and comfortably resting on bench.
- Drive through heels as hip move down and back.
- Don’t hyperextend as the hips swing back up. Squeeze glutes and pause slightly in top position.
V-Burpees
- REPS: 20
- NOTES:
- Easy landings. Try to land without making a sound
- Get your legs out as far as possible for the “V” part of the Burpee
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Step to Side Lunge x Sumo Squat Jump
- SETS: 2
- REST IN BETWEEN SETS: No break
Step to Side Lunge
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Keep core engaged as you take a wide step out.
- Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight.
Step to Side Lunge
(right side)
Sumo Squat Jump
- REPS: 20
- NOTES:
- Feet turned out from the hips
- Soft landings
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Reverse Lunge x Sumo Squat Jump
- SETS: 2
- REST IN BETWEEN SETS: No breaks
Reverse Lunge
(left side)
- REPS: 10 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)
Sumo Squat Jumps
- REPS: 20
- NOTES:
- Feet turned out from the hips
- Soft landings
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Goblet Squats x Deadlift Sumo Stance
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Goblet Squats
- REPS: 12
- NOTES:
- 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.
- Keep your core engaged to prevent over-arching of the back.
- To stabilize the upper body: squeeze your shoulder blades together so the chest stays at maximum width (think of puffing your chest out like a trash-talking redneck about to get in a bar fight.) On Goblet Squat, hold the weight close to the body and just underneath your sternum to help maintain this position.
-Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
Deadlift Sumo Stance
- REPS: 10-12
- NOTES:
- Starting position sumo stance-- knees and toes facing away from the body-- hips are open. Tuck your butt under your spinal column to avoid overarching the back. 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 slightly and then complete the rep by returning to starting position.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Side Leg Raises with Resistance Band x Straight Arm Sit Up x Glute Bridge
- SETS: 2
- REST IN BETWEEN SETS: No break
Side Leg Raises with Resistance Band
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Your body should be in a straight line as you lie on your side.
- Keep your legs straight as you raise them.
Side Leg Raises with Resistance Band
(right side)
Straight Arm Sit Up
- REPS: 12
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
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