Lower Body Strength + HIIT
Regular workout
Created by Danny Kennedy on 27 May 2023, last updated on 27 May 2023.
est. 54 minutes
Equipment
Body weight
Sled
Place as much of your weight as possible into the KB handle, right under the hip bone
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Lift front heel and back knee
Sink chest to the floor, lift upper back to the roof
Substitute with walking backwards on the treadmill while leaving the treadmill off
Rest 90 sec between sets
1. When performing this exercise, maintain a back that is in slight extension.
2. Keep your hips high (relative to a squat where your hips will be lower). When you set your feet, keep them roughly hip-width, or with a little bit of a turn-out.
3. Stand in the center of the apparatus and grasp the centre point of both handles. Lower your hips, look forward with your head and squeeze your shoulder blades together to keep your back set. Raise your hips without losing your set back position. This will be your starting position.
4. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding or hyper-extending your back at all times.
5. At the completion of the movement, lower the weight back to the ground under control. Back to starting position.
Rest 90 sec between sets
Rest 90 sec between sets
Rest 60 sec between sets
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
Rest 60 sec between sets
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 60 sec between sets
Rest 30 sec between sets
1. When performing this exercise, maintain a back that is in slight extension. 2. Keep your hips high (relative to a squat where your hips will be lower). When you set your feet, keep them roughly hip-width, or with a little bit of a turn-out. 3. Stand in the center of the apparatus and grasp the centre point of both handles. Lower your hips, look forward with your head and squeeze your shoulder blades together to keep your back set. Raise your hips without losing your set back position. This will be your starting position. 4. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding or hyper-extending your back at all times. 5. At the completion of the movement, lower the weight back to the ground under control. Back to starting position.