Lower Body
Regular workout
Created by Danny Kennedy on 26 Apr 2022, last updated on 26 Apr 2022.
est. 41 minutes
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
Barbell Box Squat
5 sets x 14,12,10,8,6 (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
Romanian Deadlift
4 sets x 10
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 60 sec between sets
Superset of 3 sets
Single Leg Arabesque
8 each leg holding 1 DB
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
Leg Press
15 (close stance)
Rest for 90 sec
Repeat new set
Superset of 2 sets
BB Hip Thrust
20
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
Walking Lunges
20 each leg (holding 2 DB's)
Step slightly off centre, keep weight through the front heel, chest slightly forward, squeeze glutes every time you stand up.
Step slightly off centre, keep weight through the front heel, chest slightly forward, squeeze glutes every time you stand up.
Rest for 90 sec
Repeat new set
Calf Raises on the leg press
1 set x 50 (as many sets as it takes, use a weight you
could usually do for 15 reps)
Soft knees, push through the big toe, full stretch, full squeeze
Soft knees, push through the big toe, full stretch, full squeeze