Lower Pull
Regular workout
Created by Danny Kennedy on 23 Mar 2023, last updated on 23 Mar 2023.
est. 1h 8m
Equipment
Sled
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
Strider Stretch
30 sec
Lift front heel and back knee
Lift front heel and back knee
Glute Bridge.
1 set x 90 sec
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 90 sec between sets
Lying Hamstring Curls
3 sets x 15 (pull up in 1 second, lower in 3 seconds)
Rest 90 sec between sets
Superset of 3 sets
BB Hip Thrust
15
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
Backwards Sled Pull
45 sec
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 for 90 sec
Repeat new set
Glute Hamstring Raise (45 degree back extension machine)
4 sets x 15
Rest 60 sec between sets
Superset of 3 sets
Single Leg Arabesque
10 each leg holding 1 DB on the working side
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
Lying Hamstring Curls
15
Rest for 90 sec
Repeat new set
Superset of 3 sets
SL Elevated Hip Lift
10 each leg (DB across hips)
Calf Raises on the leg press
15 each leg
Soft knees, push through the big toe, full stretch, full squeeze
Soft knees, push through the big toe, full stretch, full squeeze
Rest for 60 sec
Repeat new set
Superset of 3 sets
Weighted Sit Up
20
Hanging Knee Raise
10
Rest for 60 sec
Repeat new set