Lower Body + HIIT
Regular workout
Created by Danny Kennedy on 10 Dec 2023, last updated on 10 Dec 2023.
est. 50 minutes
Equipment
Barbell
Battle ropes
Body weight
Sled
KB Hip Flexor Mobility
90 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
Sumo Deadlift
5 sets x 5 reps every 2 minutes x 10 mins (if it takes
you 30 seconds, you have 1 minute and 30 seconds rest)
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.
Romanian Deadlift
3 sets x 10 (3 seconds down, 1 second 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
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 90 sec between sets
Superset of 3 sets
Lying Hamstring Curls
12 (2 second pause at the top of each rep)
SL Elevated Hip Lift
12 each leg
Rest for 90 sec
Repeat new set
Barbell Good Morning Deadlift
3 sets x 10 (seated with a wide stance) - ask DK if
not sure
1) Stand straight with a barbell resting on the back of your shoulders with a firm grip on each side.
2) Start by bending your body forward using your hips, until your upper body is parallel to the floor.
3) Pause, and then raise your upper body back up. Repeat.
1) Stand straight with a barbell resting on the back of your shoulders with a firm grip on each side.
2) Start by bending your body forward using your hips, until your upper body is parallel to the floor.
3) Pause, and then raise your upper body back up. Repeat.
Rest 60 sec between sets
Tibialis Raises
2 sets x 20
Rest 45 sec between sets
Superset of 5 sets
Assault Bike
30 sec, MAX EFFORT
MAX EFFORT
MAX EFFORT
Sled Push.
30 sec, MAX EFFORT
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.
Battle Rope Power Slam
20
1) When performing this exercise, your goal is to send a single wave down the rope.
2) You’ll do so by lifting the rope up high and using your whole body momentum and body weight to slam the rope to the ground.
1) When performing this exercise, your goal is to send a single wave down the rope.
2) You’ll do so by lifting the rope up high and using your whole body momentum and body weight to slam the rope to the ground.
Rest for 60 sec
Repeat new set