2 New Lower Body Workouts

Are you sick of doing the same workout over and over? Who the hell wouldn’t be.

Here are two new lower body workouts. The first is for a client with more strength oriented goals who is in her higher intensity phase.

The second workout is for an online client who is in more of a hypertrophy block and trying to recomp their body.

Enjoy.

Lower Body

• Roll
• Stir the pot x 5/e
• Side plank w/medball hold 1×30 sec
• Banded goodmorning x 12

Depth Jump (16 inches)

• 3×3

Barbell Squat

• 75/77.5/80 – 5/4/3 (2 waves)

Banded Pull-Throughs

• 3 count eccentric – 3×9-11

Rear Foot Elevated Split Squat

• 2×12

Glute-Ham

• BW – 2 x reps

Abs

•  Hollow hold x 30-40 sec (https://www.youtube.com/watch?v=g5t5LXOH4EI)

Lower Body

• Roll
• Bike 6-8 min
• Banded bird-dog x 5/e
• Walking knee tuck x5
• Walking cradle stretch x5
• Walking quad tuck x5
• Diagonal Lateral band walk x 15/e
• TKE x 20 (2x)

*Rest 90 seconds after both

A1.) Barbell Back Squat

• 1+1/2 rep squats – 4×6-8 (60-75 sec rest before A2)

A2.) Prone banded hamstring curl 

• 4×8 (4 count eccentric)

B1.) Barbell Hip Thrust

• 3×12-15

B2.) Bilateral Leg Extension

• 3×10-12 – 2 count hold at the top

Finisher (3x)

• DB walking long step lunges x 10-12/e
• 25lb squat hold (15-30 sec)
• Banded crunches x 15-20