Lower Body Volume
Regular workout
Created by Danny Kennedy on 1 Sep 2023, last updated on 1 Sep 2023.
est. 50 minutes
Equipment
Body weight
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
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
Sumo Deadlift
5 sets x 8 (8 reps every 2 minutes x 5 sets)
Feet outside shoulder width, rotated out, chin down, long arms, think of pushing the floor apart with your feet, finish with glutes ON.
Feet outside shoulder width, rotated out, chin down, long arms, think of pushing the floor apart with your feet, finish with glutes ON.
Superset of 3 sets
Poliquin Step up
15 each leg
Tibialis Raises
15
Rest for 60 sec
Repeat new set
Superset of 3 sets
Leg Press
15 (narrow stance)
Wall Hip Raises
25
Rest for 60 sec
Repeat new set
Superset of 3 sets
Lying Hamstring Curls on the Rower
15
Hips off the floor, pull toes towards the shins, pull heels in towards the glutes, keeping hips high
Hips off the floor, pull toes towards the shins, pull heels in towards the glutes, keeping hips high
Walking Lunges
15 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 60 sec
Repeat new set
Leg Extensions
3 sets x 10 + double drop set after final set
Rest 60 sec between sets
Superset of 3 sets
Hanging Knee Raise
10
Lying Leg Raises
15
Rest for 60 sec
Repeat new set