Lower Body, Core - Hip Extension, Lunge ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Saturday, 22 June 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.
Manage
60-300s total
Manage
60-300s total
Manage
10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
Previous: 15#
Manage
10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
Manage
10 reps total
☆ Hold the peak of each rep for 3s.
Previous: 15#
Manage
10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
Manage
30-60s total (ea. side)

Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
Manage

Two-Handed Kettlebell Swings

4 sets of 15-30s
Previous: 25#
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Previous: 50#
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Previous: 5#
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s
☆ Prolong the eccentric 'lowering' phase of each rep.

Prehab

Use light weights, if any. Rest between sets for 30s or less for muscular endurance.
Manage
3 sets of 10 reps
☆ Hold the peak of each rep for 3s.
Manage
3 sets of 10 reps
☆ Hold the peak of each rep for 3s.
Manage
3 sets of 10 reps
☆ Hold the peak of each rep for 3s.

Cooldown

Or work through a full-body Yoga routine.
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 300s total