Lower Strength + HIIT
Regular workout
Created by Danny Kennedy on 14 Apr 2022, last updated on 16 May 2023.
est. 52 minutes
Equipment
Body weight
Sled
Instructions
First session is a lower body strength session paired with
some resistance based HIIT. Make sure you are focusing on
execution of every rep on every exercise.
KB Hip Flexor Mobility
60 sec, each side
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Hip Flexor Stretch
45 sec, each side
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Cat/Cow Lower Back Stretch
30 sec
Sink chest to the floor, lift upper back to the roof
Sink chest to the floor, lift upper back to the roof
Superset of 3 sets
Romanian Deadlift
8
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Lying Hamstring Curls
10
Rest for 90 sec
Repeat new set
Barbell Box Squat
4 sets x 10,8,6,4
Hips back, knees out, chin down, think about spreading the floor
Hips back, knees out, chin down, think about spreading the floor
Rest 60 sec between sets
Superset of 3 sets
Reverse Dumbbell Lunges
8 each leg
Sled Push.
30 sec
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
Rest for 90 sec
Repeat new set
Leg Press
3 sets x 15
Rest 90 sec between sets
Superset of 3 sets
Tibialis Raises
20
Standing Single Leg Calf Raise
10 each leg
Rest for 90 sec
Repeat new set
Assault Bike
10 sets x 10 sec each
MAX EFFORT
MAX EFFORT
Rest 20 sec between sets