Lower Push
Regular workout
Created by Danny Kennedy on 23 Mar 2023, last updated on 23 Mar 2023.
est. 51 minutes
Equipment
Body weight
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
BB Hip Thrust
4 sets x 10 (2 second hold 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 60 sec between sets
Superset of 3 sets
Goblet Squat.
12
Bulgarian Split Squat
12 each leg (holding 1 DB or KB)
Rest for 90 sec
Repeat new set
Superset of 4 sets
Leg Press
10
DB Step Ups
5 each leg holding 2 DB's (lean upper body forward
slightly)
Rest for 60 sec
Repeat new set
KB swing
4 sets x 30 sec each
Rest 30 sec between sets
Sled Push.
5 sets x 30 sec each, HEAVY
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 30 sec between sets
Superset of 3 sets
Russian Twist.
30 total
Lying Leg Raises
15
Rest for 30 sec
Repeat new set