Main program

Training Program

Lower Body + HIIT

Regular workout

Created by Danny Kennedy on 28 Sep 2023, last updated on 28 Sep 2023.

est. 37 minutes

Instructions
This session kicks off with 10 x 3 sumo (or trap bar) deadlifts, this is your strength component, before we ramp up the intensity, moving into a posterior chain superset and then completing the session with a 5 round circuit.

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

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

Cat/Cow Lower Back Stretch

30 sec
Sink chest to the floor, lift upper back to the roof

Trap Bar Deadlift

5 sets x 5 reps on the minute, every minute x 5 mins
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.

Superset of 3 sets

Lying Hamstring Curls

BB Hip Thrust

12
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels

Rest for 90 sec

Repeat new set

Circuit of 5 rounds

Reverse Dumbbell Lunges

6 each leg

Assault Bike

Burn 20 cals
MAX EFFORT

Plank

60 seconds
Brace abs and glutes.

Rest for 60 sec

Repeat new round

KB Hip Flexor Mobility

Place as much of your weight as possible into the KB handle, right under the hip bone

Hip Flexor Stretch

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

Sink chest to the floor, lift upper back to the roof

Trap Bar Deadlift

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.

Lying Hamstring Curls

BB Hip Thrust

Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels