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: Step Out from All Fours x Toe-to-sky Hops
- SETS: 2
- REST BETWEEN SETS: No break
Step Out from All Fours
- REPS: 10 per side with 3-count hold/ alternating with each rep (20 total)
- NOTES:
- After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated.
Toe-to-sky Hops
- REPS: 20
- NOTES:
- Reach for the floor as hips move back without rounding shoulders or curving spine.
- Swing up at the waist creating momentum with your hips to bring your body back to standing position.
- Soft landings as you come back down from the hop.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
Body Weight Squat
- REPS: 12-15/ down on 5-count/ up on 1-count
- SETS: 3
- REST BETWEEN SETS: 30-45 seconds
- 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.
- 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.)
- Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Iso-Burpees x Wall Squat
- SETS: 4
- REST BETWEEN SETS: No break
Iso-Burpees
- REPS: 10
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Try to place your feet down as gently as possible.
Wall Squat
- DURATIONS: 30-45 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, REST 1 MINUTE AND THEN GO INTO...
PART #04
Against the Wall – Deadlift
- REPS: 10-12 down on 5-count-pause-Up on 1
- SETS: 3
- REST BETWEEN SETS: 1-minute
- 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
Lunge from the ground w DBs - Left Side
- REPS: 6 per side/ 1 side at a time (12 total)
- SETS: 4
- REST BETWEEN SETS: 45 seconds to 1-minute
- NOTES:
- Keep your upper body aligned: chest up: shoulders aligned with hips.
-Dumbbell should be parallel with middle of your thigh the entire time. Shoulders should remain in fixed position throughout the lunge.
- Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning.
- Avoid knees-over toes by squeezing glutes as you move up and down.
Lunge from the ground w DBs - Right Side
- REPS: 6 per side/ 1 side at a time (12 total)
- SETS: 4
- REST BETWEEN SETS: 45 seconds to 1-minute
- NOTES:
- Keep your upper body aligned: chest up: shoulders aligned with hips.
-Dumbbell should be parallel with middle of your thigh the entire time. Shoulders should remain in fixed position throughout the lunge.
- Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning.
- Avoid knees-over toes by squeezing glutes as you move up and down.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Glute Bridge Hold
- DURATION: 45 seconds ~ 1 minute
- SETS: 1
- 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