Lower Body & Obliques

Beginner

strength accumulation // stability

 

warm-up

Swiss ball thoracic extension, 60s

Hip circles, 5 reps each direction


A1. wall ball

sets / reps

15 to 30 seconds per side


A2. side prone leg raise

sets / reps

10 to 20 reps per side

A3. frog pump

sets / reps

10 to 20 reps

Repeat A1 - A3 x 2 sets


Dynamic Lower Body Primer

Hamstring kicks, 5 per side

Squat, bodyweight, 5 reps

Rear lunge, bodyweight, 3 reps per side

Hopping, 30s


B1. squat

sets / reps

Complete each level before moving on up.

3 sets of 8

4 sets of 10

4 sets of 12

5 sets of 12

5 sets of 15

3 sets of 8


B2. rear lunge

sets / reps

Complete each level before moving on up.

3 sets of 5 per side

3 sets of 6 per side

4 sets of 6 per side

4 sets of 8 per side

4 sets of 10 per side

5 sets of 12 per side


B3. kettlebell two-handed swing

sets / reps

Complete each level before moving on up.

3 sets of 5 @ 8kg

3 sets of 6 @ 8kg

4 sets of 6 @ 8kg

4 sets of 8 @ 8kg

5 sets of 6 @ 12kg


B4. side plank

sets / reps

Complete each level before moving on up.

3 sets of 15s per side

3 sets of 25s per side

3 sets of 35s per side

4 sets of 35s per side

4 sets of 45s per side

4 sets of 45s per side

B5.

Jefferson Curl

5 reps @ 4-8kg

sets / reps

5 reps @ 5-20kg


finishers

Quad stretch, 30s per side

Side-arc, 15s per side

Anterior tib. stretch, 30s

Repeat x 2