Lower Strength + HIIT
Regular workout
Created by Danny Kennedy on 13 May 2022, last updated on 13 May 2022.
est. 48 minutes
Instructions
Work your way up to a heavy set of 3 reps on the sumo
deadlift before we move into some more supersets and finish
with MAX EFFORT HIIT.
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
Sumo Deadlift
4 sets x 12,9,6,3
Feet outside shoulder width, rotated out, chin down, long arms, think of pushing the floor apart with your feet, finish with glutes ON.
Feet outside shoulder width, rotated out, chin down, long arms, think of pushing the floor apart with your feet, finish with glutes ON.
Rest 90 sec between sets
Superset of 3 sets
Bulgarian Split Squat
8
Leg Extensions
12
Rest for 90 sec
Repeat new set
Superset of 3 sets
BB Hip Thrust
8
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
Lying Hamstring Curls
12
Rest for 90 sec
Repeat new set
Calf Raises on the leg press
3 sets x 12
Soft knees, push through the big toe, full stretch, full squeeze
Soft knees, push through the big toe, full stretch, full squeeze
Rest 60 sec between sets
Assault Bike
10 sets x 10 calories OTM (on the minute)
MAX EFFORT
MAX EFFORT