Lower Body
Regular workout
Created by Danny Kennedy on 24 Oct 2022, last updated on 24 Oct 2022.
est. 1h 3m
Equipment
Body weight
Sled
KB Hip Flexor Mobility
30 sec each
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
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
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
Barbell Box Squat
5 sets x 10,8,6,4,2 (increase weight each set)
Hips back, knees out, chin down, think about spreading the floor
Hips back, knees out, chin down, think about spreading the floor
Rest 90 sec between sets
Superset of 3 sets
Leg Press
8 (heavy with band above knees)
BB Hip Thrust
10 (pause for 3 seconds at the top of each rep, band
above knees)
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
Rest for 90 sec
Repeat new set
Bulgarian Split Squat
3 sets x 10 each leg (4 seconds down, 1 second up)
Rest 90 sec between sets
Superset of 3 sets
Leg Extensions
20,15,10
Wall Hip Raises
30,20,10
Rest for 90 sec
Repeat new set
Superset of 3 sets
Standing Single Leg Calf Raise
12 each leg
Lying Leg Raises
12
Rest for 60 sec
Repeat new set