Lower Body (high volume)
Regular workout
Created by Danny Kennedy on 28 Sep 2023, last updated on 28 Sep 2023.
est. 41 minutes
Instructions
Lock in mentally, flip that switch over to beast mode and
let's fucking go!
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
Strider Stretch
30 sec, each side
Lift front heel and back knee
Lift front heel and back knee
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
Barbell Box Squat
4 sets x 10,10,8,8 (glute band above the knees)
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
Bulgarian Split Squat
2 sets x 30 (10 reps with 1 heavy DB, 10 more reps
with a lighter DB, 10 more reps with body weight)
*complete 30 reps on the same leg before switching
sides
Rest 90 sec between sets
Single Leg Arabesque
2 sets x 8 each leg (holding 2 DB's)
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
Rest 60 sec between sets
Leg Extensions
3 sets x 10 + double drop set (do 10, reduce the
weight and go to failure, reduce the weight and go to
failure again) *for all 3 sets)
Rest 60 sec between sets
Calf Raises on the leg press
3 sets x 20
Soft knees, push through the big toe, full stretch, full squeeze
Soft knees, push through the big toe, full stretch, full squeeze
Rest 60 sec between sets