Lower #2
Regular workout
Created by Danny Kennedy on 11 Aug 2022, last updated on 11 Aug 2022.
est. 59 minutes
Equipment
Sled
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
KB Hip Flexor Mobility
60 sec
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
Strider Stretch
30 sec
Lift front heel and back knee
Lift front heel and back knee
Backwards Sled Pull
1 set x 5 min
Substitute with walking backwards on the treadmill while leaving the treadmill off
Substitute with walking backwards on the treadmill while leaving the treadmill off
Rest 90 sec between sets
Sumo Deadlift
4 sets x 5 (aiming to overload each week)
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 2 min between sets
Leg Press
3 sets x 10 (SINGLE LEG)
Rest 2 min between sets
Superset of 4 sets
BB Hip Thrust
10
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
Sled Push.
30 sec, FAST
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 2 min
Repeat new set
Superset of 3 sets
Single Leg Arabesque
10 each leg
Hips and chest stay square to the floor, lift hips to the roof
Hips and chest stay square to the floor, lift hips to the roof
Russian Twist.
50 total
Rest for 60 sec
Repeat new set
Leg Press
3 sets x 10,20,30 INCREASE WEIGHT EACH SET
Rest 60 sec between sets
Plank Hold (forearms)
1 set x MAX TIME