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 Glute Bridge
- SETS: 2
- REST IN BETWEEN SETS: No break
Hip Flexor Stretch from Push Up Position
- REPS: 10 per side w/ 3-count hold/ alternating with each rep (20 total)
- NOTES:
- Soft landings on your feet
- Torso should be completely elongated before you twist
Glute Bridge
- REPS: 20
- NOTES:
- Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep.
AFTER LAST SET, REST 30 SECONDS AND THEN GO INTO
PART #02
- SUPERSET: Stiff-legged Deadlift x Burpees
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Stiff Legged Deadlift
- REPS: 12 reps slow
- NOTES:
- Keep the weights close to the front of your legs.
- Think of this as a "back and forth exercise" as opposed to an "up and down" exercise.
- As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back.
- Don’t worry about gefftting all the way down. Go as far as you can go while keeping your back flat before coming back up.
Burpees
- REPS: 15
- 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: Goblet Squat x Reaching Squat Jump
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Goblet Squat
- 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.
Reaching Squat Jump
- REPS: 20
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
- Use the momentum of your arms moving back and moving your hips to get yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Step to Lunge x Step-to-side Lunge
- SETS: 4
- REST IN BETWEEN SETS: 30-45 seconds
Step to Lunge
(left side)
- REPS: 8 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)
- REPS: 8 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-side Lunge
(left side)
- REPS: 8 per side / one side at 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)
- REPS: 8 per side / one side at 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.
AFTER LAST SET, REST 45 seconds AND THEN GO INTO
PART #05
Bird Dog Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
AND THEN GO TO THE OTHER SIDE
Bird Dog Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
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
Great work!
Remember to check-out with me.