Lower Body, Core - Hip Extension, Squat ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Tuesday, 16 April 2024
Daily Workout
Lower Body, Core
- Hip Extension, Squat
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
Butt Kicks
60-300s total
▼
Manage
Shadow Boxing
Resistance Bands
60-300s total
(0#)
▼
Manage
⚠
Heel Sits
Dumbbells | Kettlebells
10 reps total
(0#)
☆
Hold the peak of each rep for 3s.
▼
Manage
Cat/Cow Stretch
30s total
▼
Manage
⚠
Curtsy Lunges
Dumbbells | Kettlebells
Barbell
10 reps total (ea. side)
(0#)
☆
Hold the peak of each rep for 3s.
▼
Manage
Knee Tucks
Stability Ball
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Manage
Karaoke
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
Sumo Deadlift
Barbell
Dumbbells | Kettlebells
Resistance Bands
2 sets of 12-15 reps
(75#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Hack Squat
Barbell
Dumbbells
2 sets of 12-15 reps
(80#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Standing Side Leg Lift
Mini Loop Bands
2 sets of 12-15 reps (ea. side)
(15#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Reverse Flutter Kicks
4 sets of 15-30s
(0#)
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Or work through a full-body Yoga routine.
Manage
Half Moon Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Revolved Side Angle Stretch
Hold for 30-60s total (ea. side)
▼
Manage
One Knee to Chest Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Bow Stretch
Hold for 30-60s total
▼
Manage
Reverse Warrior
Hold for 30-60s total (ea. side)
▼
Manage
Shavasana
Hold for 300s total
▼
To increase strength and power, rest for 2-5 minutes between sets.
[bodybuilding.com]
Breathe comfortably and continuously while stretching.
[health.harvard.edu]
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