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.

Hurdle Hops🌐

Hold for 60-300s total

Boxer Shuffle🌐

Hold for 60-300s total (ea. side)

Hamstring Walk Outs🌐

10 reps total

Reverse Lunge with Side Bend🌐

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

Walking Hip Rotations🌐

10 reps total

Cat/Cow Stretch🌐

10 reps total
Hold the peak of each rep for 3s.

Fast Feet🌐

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.

Goblet Squats🌐

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

Hip Thrusts🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Last: 110#

Lateral Step Downs🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Last: 5#

One-Leg Bent-Knee Calf Raises🌐

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

Quadruped Plank🌐

4 sets of 15-30s holds
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Balancing Table Stretch🌐

Hold for 30-60s total (ea. side)

Revolved Side Angle Stretch🌐

Hold for 30-60s total (ea. side)

Revolved Child's Stretch🌐

Hold for 30-60s total (ea. side)

Frog Stretch (Bhekasana)🌐

Hold for 30-60s total

Head-to-Knee🌐

Hold for 30-60s total

Shavasana🌐

Hold for 300s total

Terms of Use | Privacy

© 2022-2025 Graham Scanlon