Lower Body, Core - Hip Extension, Lunge ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Friday, 24 November 2023

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 (0#)
Manage

Reverse Monster Walk

10 reps total (75#)
☆ Hold the peak of each rep for 3s.
Manage
10 reps total
Hold the peak of each rep for 3s.
Manage
10 reps total (ea. side) (100#)
☆ Hold the peak of each rep for 3s.
Manage
10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
Manage
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.
Manage
3 sets of 8-12 reps (ea. side) (40#)
☆ Hold the peak of each rep for 1s.
Manage
3 sets of 8-12 reps (ea. side) (40#)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side) (0#)
☆ Hold the peak of each rep for 1s.
Manage
3 sets of 20-40s (0#)
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

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

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