WEEK 2 DAY 2: LOWER BODY

WEEK 2 DAY 2: LOWER BODY

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WEEK 2 DAY 2: LOWER BODY
  • HIP THRUSTS (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
    ...

  • B-STANCE HIP THRUSTS (4X8)

    Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...

  • SINGLE LEG RDL (4x10)

    Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

    Weight Recommendations:

    Beginner:...

  • CABLE KICK BACKS (4X15)

    Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

    Weight Recommendations:

    Beginner: 10-20lbs
    
Intermedia...

  • SUPERSET: CURTSY LUNGES + SQUAT STEP TO JUMP

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

    Weight Recommendations:

    Beginner: Try bodyweight first 

    Intermediate: 5-12lb dumbbells 

    Advanced: 15-30lb dumbbells

  • FINISHER CIRCUIT

    Finisher Circuit: 45sec. work / 20sec. rest : 1 round!

    -Right side fire hydrant
    -Left side fire hydrant
    -Right Side Plank Knee Crunch
    -Left Side Plank Knee Crunch
    -In-out Crunches to V-up
    -Glute Bridge Pulses