LOWER #3

  • Strength Circuit - 5 Rounds

    Exercise

    Reps

    Sets

    Notes

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    guidance

    Exercise

    Barbell Reverse Lunges

    Reps

    5

    Sets

    5

    Notes

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    Feet hip width apart. Step back with one leg making sure to keep feet at hip width distance. Think about keeping your feet on a train-track not a tightrope. Knee must touch ground. Brace quads and core to stand back up. Keep chest elevated.

    guidance

  • Superset - Complete exercises back to back - 3 rounds

    Exercise

    Reps

    Sets

    Notes

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    guidance

    Exercise

    Good Mornings

    Reps

    10

    Sets

    3

    Notes

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    Hold a bar of DB behind you on your shoulders. Engage your core and tuck your pelvis under. Hinge at your hips to push your hips backwards to lower your chest while your back remains flat. Keep the tension in your hamstrings and then slowly rise back up to standing.

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    Exercise

    DB Squats

    Reps

    10

    Sets

    3

    Notes

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    Hold two DBs on your shoulders making sure to keep elbows high. Feet hip width apart. Keep core engaged. Squat below parallel and keep knees pushing away from each other. Heels stay on the floor.

    guidance

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