Lower Body + Core
Regular workout
Created by Danny Kennedy on 10 Dec 2023, last updated on 10 Dec 2023.
est. 53 minutes
Equipment
Barbell
Body weight
Dumbbell
Kettlebell
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
1) When performing this exercises, there are 2 forms of Squat.
2) With the Barbell right above your chest, set your feet slightly wider than shoulder-width apart. Have a slight turn out of your toes.
3) From there, you’ll sit your hips back, keep your knees out, and most of your body weight going into your heels.
4) As you go lower into your squat, in order to keep a set back, which is a neutral or slightly arch back, you’ll want to have your arms up and parallel to the ground at all times.
5) Ensure your knees, hips and feet are all in line.
Rest 90 sec between sets
Rest 90 sec between sets
Rest 90 sec between sets
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
1) When performing this exercise, you’ll want to maintain a slight extension in through the spine.
2) From there, you’re going to reach backwards as far as you can with your feet as you step backwards.
1. For this exercise, keep your core engaged, especially when you're lifting your feet up off the floor but also while they're returning and getting close to the ground again.
2. Lie with your back flat on a ground and your legs extended in front of you.
3. Place your hands on your sides with your palms down.
4. As you keep your legs extended, straight as possible, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
5. As you inhale, slowly lower your legs back down to the starting position.
Soft knees, push through the big toe, full stretch, full squeeze
1) For the bicycle crunch, sit on your pelvis or your sit bones with your feet off the ground and upper body tall.
2) Bring opposite elbow to the opposite knee.
3) Twist between your pelvis and your rib cage.
1. Lie flat on your back holding a weight extended above your body, arms straight., your feet flat on the ground, knees bent at a 90-degree angle.
2. Slowly get off the floor bringing your shoulders towards your knees.
3. Lower down your shoulders returning to starting position.
4. Repeat.
1) When performing this exercises, there are 2 forms of Squat. 2) With the Barbell right above your chest, set your feet slightly wider than shoulder-width apart. Have a slight turn out of your toes. 3) From there, you’ll sit your hips back, keep your knees out, and most of your body weight going into your heels. 4) As you go lower into your squat, in order to keep a set back, which is a neutral or slightly arch back, you’ll want to have your arms up and parallel to the ground at all times. 5) Ensure your knees, hips and feet are all in line.
1. For this exercise, keep your core engaged, especially when you're lifting your feet up off the floor but also while they're returning and getting close to the ground again. 2. Lie with your back flat on a ground and your legs extended in front of you. 3. Place your hands on your sides with your palms down. 4. As you keep your legs extended, straight as possible, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second. 5. As you inhale, slowly lower your legs back down to the starting position.
1.Lie flat on your back holding a weight extended above your body, arms straight., your feet flat on the ground, knees bent at a 90-degree angle. 2.Slowly get off the floor bringing your shoulders towards your knees. 3.Lower down your shoulders returning to starting position. 4.Repeat.