Lower Body, Core - Hip Extension, Squat ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Wednesday, 15 May 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
60-300s total
Manage
60-300s total
Manage
10 reps total
☆ Hold the peak of each rep for 3s.
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.
Manage
30s total
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
2 sets of 12-15 reps (40#)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (110#)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side) (5#)
☆ Hold the peak of each rep for 1s.
Manage
3 sets of 12-15 reps (ea. side) (15#)
☆ Hold the peak of each rep for 1s.
Manage
4 sets of 15-30s holds
☆ 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 (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total
Manage
Hold for 300s total

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