HEAVY LOWER BODY WORKOUT

I love training lower body more than most things! Compound movements are a favourite of mine in general and the feeling of a strong core and legs is unreal. If you are able to isolate and activate each muscle as you train this workout program will help strengthen and grow your lower body! Click here for a quick lower body prep session with the roller!!

The above photo shows the realize of a key muscle in your lower body! Check out this short post for some more information and see if it could help you in your own recovery and mobility routine!

3X30 SECOND / 30 SEC REST - SMALL ROM HIP CIRCLES
3X15 / 45 SECOND REST - JUMP SQUATS OR TRX JUP SQUATS - LIKE A WARM UP GET BLOOD FLOW INTO THOSE LEGS
3X20 / 45 SEC REST - GOBLET SQUAT - YOU CAN DO THIS BANDED OR NOT BANDED BUT THINK OF IT AS A WARM UP SO CONTINUOUS TENSION ON YOUR GLUTES
5X5 / 90-120 SEC REST - FRONT SQUAT
5X8 / 90-120 SEC REST - DEADLIFT / BRACE YOUR LATS AND KEEP YOUR CHIN IN LINE WITH YOUR CHEST (DO NOT LOOK UP AND DOWN). YOUR CORE AND GLUTES SHOULD BE ON FIRE.
3X8 / 60 SEC REST - SINGLE LEG DEADLIFT - I PERSONALLY LIKE TO ELEVATE MY FRONT LEG A LITTLE AND GET A GOOD STRETCH THROUGH MY HAMSTRING
3X8 / 60 SEC REST - WALKING LUNGES - DO ALL 8 LUNGES ON ONE LEG BEFORE SWITCHING TO THE SECOND LEG - DO NOT ALTERNATE EACH REP - SLIGHT HINGE FORWARD AT THE HIP TO GET INTO A LOCKED IN POSITION IN THE UPPER BODY AND STRETCH THAT BACK KNEE AS CLOSE TO THE FLOOR AS POSSIBLE
3X8 / 60 SEC REST - DB ROMANIAN DEADLIFTS - SLOW THE TEMPO DOWN AND BRACE YOUR CORE
3X20 / 60 SEC REST / A BURNOUT CIRCUIT - DO ALL MOVEMENTS WITH A BOOTY BAND AROUND YOUR KNEES AND FINISH ALL MOVEMENTS BEFORE TAKING YOUR BREAK.
A. GLUTE KICKBACK
B. STANDING HIP ABDUCTION
C. GOBLET SQUAT - ADD WEIGHT IF YOU CAN TO REALLY PUSH YOUR LIMITS
I would suggest chugging water on each rest period & finishing off rolling out your glutes and quads for 60-90 seconds!

PS - I am currently accepting online clients & would love to chat more if you found having this workout helpful and think a plan might be best for you! Having a coach guide you through each workout with purpose and intent can change up your routine and help you hit your goals quicker and more efficiently! Click here to book in your complimentary one on one call with me today!

Killer LOWER BODY workout!

HEAVY LOWER BODY WORKOUT

3X30 SECOND / 30 SEC REST - SMALL ROM HIP CIRCLES

3X15 / 45 SECOND REST - JUMP SQUATS OR TRX JUP SQUATS - LIKE A WARM UP GET BLOOD FLOW INTO THOSE LEGS

3X20 / 45 SEC REST - GOBLET SQUAT - YOU CAN DO THIS BANDED OR NOT BANDED BUT THINK OF IT AS A WARM UP SO CONTINUOUS TENSION ON YOUR GLUTES

5X5 / 90-120 SEC REST - FRONT SQUAT

5X8 / 90-120 SEC REST - DEADLIFT / BRACE YOUR LATS AND KEEP YOUR CHIN IN LINE WITH YOUR CHEST (DO NOT LOOK UP AND DOWN). YOUR CORE AND GLUTES SHOULD BE ON FIRE.

3X8 / 60 SEC REST - SINGLE LEG DEADLIFT - I PERSONALLY LIKE TO ELEVATE MY FRONT LEG A LITTLE AND GET A GOOD STRETCH THROUGH MY HAMSTRING

3X8 / 60 SEC REST - WALKING LUNGES - DO ALL 8 LUNGES ON ONE LEG BEFORE SWITCHING TO THE SECOND LEG - DO NOT ALTERNATE EACH REP - SLIGHT HINGE FORWARD AT THE HIP TO GET INTO A LOCKED IN POSITION IN THE UPPER BODY AND STRETCH THAT BACK KNEE AS CLOSE TO THE FLOOR AS POSSIBLE

3X8 / 60 SEC REST - DB ROMANIAN DEADLIFTS - SLOW THE TEMPO DOWN AND BRACE YOUR CORE

3X20 / 60 SEC REST / A BURNOUT CIRCUIT - DO ALL MOVEMENTS WITH A BOOTY BAND AROUND YOUR KNEES AND FINISH ALL MOVEMENTS BEFORE TAKING YOUR BREAK.

A. GLUTE KICKBACK

B. STANDING HIP ABDUCTION

C. GOBLET SQUAT - ADD WEIGHT IF YOU CAN TO REALLY PUSH YOUR LIMITS

I would suggest chugging water on each rest period & finishing off rolling out your glutes and quads for 60-90 seconds!