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🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.

Toy Soldiers🌐

10 reps total (ea. side)

Curtsy Lunges🌐

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🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Last: 50#

One-Leg Glute Bridge🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Last: 40#

Reverse Clamshells🌐

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

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