Lower Body & CORE
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
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
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
10 MINUTE ON ELLIPTICAL
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Bird Dog X Reaching Squat Jump
- SETS: 2
- REST BETWEEN SETS: No rest
Bird Dog
- REPS: 8/ 8/ alternating
- 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.
- Don’t rush.
Reaching Squat Jump
- REPS: 15
- 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
Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #03
Sumo Goblet Squat
- WEIGHT: 30 LB DB or KB
- REPS: 12-15 down slow/ explode up
- SETS: 3
- REST BETWEEN SETS: 45 seconds
- 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
Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #05
- SUPERSET: Plank with Shoulder Taps X Lunges
- SETS: 2
- REST BETWEEN SETS: 1 minute
Plank with Shoulder Taps
- REPS: 10/10/ alternating
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
Lunges
(Left Side)
- REPS: 8/8/ 1 side at a time/ 2 rounds
- NOTES:
- Keep your upper body aligned: chest up: shoulders aligned with hips.
- 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.
Lunges
(Right Side)
- REPS: 8/8/ 1 side at a time/ 2 rounds
- NOTES:
- Keep your upper body aligned: chest up: shoulders aligned with hips.
- 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
Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #07
- SUPERSET: Suitcase Deadlift X Glute Bridge Hold
- SETS: 3
- REST BETWEEN SETS: No rest
Suitcase Deadlift
- WEIGHT: 15 LB. DBs
- REPS: 12
- 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
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.
AFTER LAST SET, GO DIRECTLY INTO…
PART #08
Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
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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