Lower Body Strength + HIIT
Regular workout
Created by Danny Kennedy on 9 Nov 2022, last updated on 9 Nov 2022.
est. 1h 3m
KB Hip Flexor Mobility
2 min, 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
60 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
Glute Bridge.
1 set x 90 sec
Rest 90 sec between sets
Romanian Deadlift
4 sets x 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
Rest 90 sec between sets
Barbell Box Squat
4 sets x 8,8,6,6 (one set of each)
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
Bulgarian Split Squat
3 sets x 8 each leg holding 2 DB's
Rest 90 sec between sets
Pistol Squat to bench
3 sets x 8 each leg
Rest 60 sec between sets
BB Hip Thrust
4 sets x 8 + 10 second hold after final rep
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 90 sec between sets
Superset of 3 sets
Lying Hamstring Curls
10 (1 second up, 3 seconds down)
Standing Single Leg Calf Raise
10 each leg
Rest for 60 sec
Repeat new set
Assault Bike
5 sets x 20 sec each, MAX EFFORT (sub with spin bike
if you don't have access to assault bike)
MAX EFFORT
MAX EFFORT
Rest 40 sec between sets