Lower (Glute/Quad)
Regular workout
Created by Danny Kennedy on 22 Jan 2024, last updated on 22 Jan 2024.
est. 53 minutes
Equipment
Body weight
Sled
KB Hip Flexor Mobility
30 sec
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
30 sec
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
Backwards Sled Pull
1 set x 3 min
Substitute with walking backwards on the treadmill while leaving the treadmill off
Substitute with walking backwards on the treadmill while leaving the treadmill off
Rest 90 sec between sets
Barbell Box Squat
4 sets x 8
Hips back, knees out, chin down, think about spreading the floor
Hips back, knees out, chin down, think about spreading the floor
Bulgarian Split Squat
3 sets x 8 each leg
Rest 2 min between sets
Leg Press
3 sets x 10,8,6 - increase weight each set
Rest 90 sec between sets
Leg Extensions
4 sets x 10 + dropset after final set
Rest 90 sec between sets
Superset of 3 sets
Standing Single Leg Calf Raise
30 second hold + 10 reps
Tibialis Raises
10
Rest for 90 sec
Repeat new set
Hanging Knee Raise
3 sets x 10 OR lying leg raises
Rest 60 sec between sets