Lower Body, Core - Hip Extension, Lunge ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Sunday, 12 May 2024
Daily Workout
Lower Body, Core
- Hip Extension, Lunge
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Supine Leg Cycle
🌐
Hold for 60-300s total
▼
Jumping Jacks
🌐
Hold for 60-300s total
▼
One-Leg Hip Thrusts
🌐
Flat Bench
Barbell
Dumbbells
Resistance Bands
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Toy Soldiers
🌐
10 reps total (ea. side)
▼
⚠
Curtsy Lunges
🌐
Dumbbells | Kettlebells
Barbell
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Jumping Knee Tuck
🌐
Hold for 30-60s total
▼
Workout
Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
Reverse Lunge
🌐
Dumbbells | Kettlebells
Barbell
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
Last
:
50#
▼
One-Leg Glute Bridge
🌐
Dumbbells
Barbell
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
Last
:
40#
▼
Reverse Clamshells
🌐
Mini Loop Bands
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
Last
:
15#
▼
Plank with Alternating Reach
🌐
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Remember to breathe. Expand your awareness.
Warrior III
🌐
Hold for 30-60s total (ea. side)
▼
Supine Butterfly Stretch
🌐
Hold for 30-60s total
▼
Revolved Child's Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Lizard Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Shavasana
🌐
Hold for 300s total
▼
To increase muscular endurance, rest for 30 seconds or less between sets.
[bodybuilding.com]
To increase strength and power, rest for 2-5 minutes between sets.
[bodybuilding.com]
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