LOWER BODY 8
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: Vertical Leg Extension x Reaching Squat Jump
- SETS: 2
- REST BETWEEN SETS: No break
Vertical Leg Extension
- REPS: 10 per side with 3-count hold/ alternating with each rep
- 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.
Reaching Squat Jump
- REPS: 30
- 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, GO DIRECTLY INTO...
PART #02
Burpee into DB Deadlift
- REPS: 12-15
- SET:S 3
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Before you pick the dumbbell up, come to a complete stop. Make sure your hips are back, core is tight and back is flat before deadlift.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Goblet Squat x Goblet Sumo Squat
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Goblet Squat
- REPS: 6 (down on 5-count/ up on 1-count)
- 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.
Goblet Sumo Squat
- REPS: 6 (down on 5-count/ up on 1-count)
- 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 #04
Step to Lunge with DB
(left side)
- REPS: 6 per side/ 1 side at a time
- SETS: 4
- REST BETWEEN SETS: 1 minute between sets 2 & 3 (no break between 1 & 2 or 3 & 4)
- NOTES:
- 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.
- Shoulders don’t move as you lunge. Don’t let the DB pull your shoulders forward.
Step to Lunge with DB
(right side)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Iron Butterfly x Glute Bridge Hold
- SETS: 3
- REST BETWEEN SETS: No break
Iron Butterfly
- REPS: 10 per side/ alternating with each rep
- NOTES:
- You can use the momentum of your arms and knees moving in to get your torso off the mat
- Chest forward, the body must remain at maximum length with each rep
Glute Bridge Hold
- DURATION: 30 seconds
- 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!
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