LOWER BODY 2
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
Vertical Leg Extension
- REPS: 10 per side/ one side at a time
- SETS: 2
- REST IN BETWEEN SETS: No break
- 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.
Vertical Leg Extension - Left Side
AFTER LAST SET, REST 30 SECONDS AND THEN GO INTO
PART #02
- SUPERSET: Suitcase Deadlift x Sumo Goblet Squat
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
Suitcase Deadlift
- REPS: 12-15 slow
- NOTES:
- This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground
- Hips move back as the torso moves forward
- Keep belly button drawn in (tight abs) and back flat
- If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up.
Sumo Goblet Squat
- REPS: 12 with 2-count hold on squat
- NOTES:
- Before you start, open your hips so your feet end up in a turned out position.
- 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
Knee-to-stand with Hop
(left side)
- REPS: 15
- SETS: 4 (alternate which side you lead with)
- REST IN BETWEEN SETS: 30 seconds
- NOTES:
- Be sure to keep your shoulders back and your chest up as you move.
- Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down.
Knee-to-stand with Hop
(right side)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
Reverse Lunges
- REPS: 8 per side/ 1 side at a time
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
- 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.
AFTER LAST SET, REST 45 seconds AND THEN GO INTO
PART #05
- SUPERSET: 1-legged Glute Bridge x Glute Bridge Hold
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
1-legged Glute Bridge
(left side)
- REPS: 10 with 2-count hold per side/ 1 side at a time
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
- Get all the way back to starting position before going into next rep.
1-legged Glute Bridge
(right leg)
Glute Bridge Hold
- DURATION: 1 minute
- 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
Great work!
Remember to check-out with me.