LOWER BODY

LOWER BODY

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LOWER BODY
  • WARMUP

    Let's warmup & then get right into the workout of the day, excited to grow with you today!

  • BARBELL RDL (4x12)

    Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    
Intermediate: 10-25lb plates on each side of the...

  • HIP THRUST (4x12)

    Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    
Intermediate: 15-35lb plates on each side of the barbell
    ...

  • HEAVY HANGING SUMO SQUAT (4x12)

    Start with a heavy dumbbell or KB in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the moveme...

  • LEG/SQUAT PRESS (4x12)

    Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
    
Intermediate: 25...

  • SUPERSET 4X: 10 B STANCE DUMBBELL HIP THRUST + 10 BULGARIAN SPLIT SQUATS

  • SUPERSET 4X: 12 HAMSTRING CURL + 12 LEG EXTENSION

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!