LOWER BODY 7
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 Knee-to-Stand
- SETS: 2
- REST BETWEEN SETS: No break
Step Out from All Fours
- REPS: 10 per side with 3-count hold/ alternating with each rep
- NOTES:
- After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated.
Knee-to-Stand
- REPS: 15
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
V-Burpees
- REPS 15
- SETS: 1
- 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, GO DIRECTLY INTO...
PART #03
- SUPERSET: Suitcase Deadlift x Goblet Sumo Squat
- SETS: 3
- REST BETWEEN SETS: 1 minute
Suitcase Deadlift
- REPS: 12 (down on 4-count/ up on 1)
- 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
Goblet Sumo Squat
- REPS: 12
- 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, GO DIRECTLY INTO...
PART #04
V-Burpees
- REPS 15
- SETS: 1
- 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 #05
- SUPERSET: Reverse Lunge x Body Weight Squat
- SETS: 2
- REST BETWEEN SETS: 1 minute
Reverse Lunge
- REPS: 10 per side/ alternating with each rep
- 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.
Body Weight Squat
- REPS: 15 with 3-count hold in squat
- 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, GO DIRECTLY INTO...
PART #06
V-Burpees
- REPS 15
- SETS: 1
- 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 #07
- SUPERSET: 1-legged Glute Bridge x 1-legged Glute Bridge Hold
- SETS: 2
- REST BETWEEN SETS: 1 minute
1-legged Glute Bridge
(left side)
- REPS: 10 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 side)
1-legged Glute Bridge Hold - Left Side
- DURATION: 30 seconds
- NOTES:
- Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay.
- Push through the heel that is on the floor with each rep.
- 1 rep= all the way up and all the way back down. Don’t rush, don’t cheat.
1-legged Glute Bridge Hold - Right Side
- DURATION: 30 seconds
- NOTES:
- Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay.
- Push through the heel that is on the floor with each rep.
- 1 rep= all the way up and all the way back down. Don’t rush, don’t cheat.
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!
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