Lower Body and Shoulders
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...
8 MINUTE ON ELLIPTICAL
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Step Out from all Fours X Glute Bridge X Vertical Leg Extension X Glute Bridge
- SETS: 2
- REST BETWEEN SETS: No rest
Step Out from all Fours
- REPS: 10/10/ alternating
- NOTES:
- After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated.
Glute Bridge
- REPS: 15 with 2-count hold
- 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.
Vertical Leg Extension
- REPS: 10/10/ alternating
- 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.
Glute Bridge
- REPS: 15 with 2-count hold
- 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, GO DIRECTLY INTO...
PART #02
Iso-V-Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #03
- SUPERSET: Goblet Squat X Shoulder Press Neutral Grip
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Goblet Squat
- WEIGHT: 30 LB DB or KB
- REPS: 12-15 down slow/ explode up
- 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.
Shoulder Press Neutral Grip
- WEIGHT: 15 LB DBs
- REPS: 12
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Iso-V-Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #05
- SUPERSET: Angled Front Raise with Chest Against Incline Bench X Reverse Lunge
- SETS: 3
- REST BETWEEN SETS: No rest
Angled Front Raise with Chest Against Incline Bench
- WEIGHT: 10 LB DBs
- REPS: 8-10 slow
- NOTES:
- Don’t raise your arms too high. Your palms shouldn’t be higher than your chest.
- Keep your upper traps down; don’t let them shrug up toward your ears.
Reverse Lunge
(Left Side)
- REPS: 6/6/ 1 side at a time/ 2 rounds
- 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.
Reverse Lunge
(Right Side)
- REPS: 6/6/ 1 side at a time/ 2 rounds
- 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, GO DIRECTLY INTO...
PART #06
Iso-V-Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #07
- SUPERSET: Plank with Shoulder Taps X Knee-to-stand
- SETS: 2
- REST BETWEEN SETS: No rest
Plank with Shoulder Taps
- REPS: 15/15/ alternating
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
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 #08
Iso-V-Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
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.