Lower Body & Obliques

Intermediate

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 - 20 reps per side


A3. frog pumps

sets / reps

10 - 20 reps

Repeat A1 - A3 x 2 sets


Dynamic Lower Body Primer

Hamstring kicks, 5 per side

Squat, bodyweight, 10 reps

Rear lunge, bodyweight, 5 reps per side

Hopping, 60s


B1. goblet squat

sets / reps

Complete each level before moving on to the next.

3 sets of 5 @ 12kg

4 sets of 8 @ 12kg

4 sets of 5 @ 16kg

4 sets of 8 @ 16kg

4 sets of 10 @ 16kg

5 sets of 10 @ 16kg


B2. kettlebell two-handed swing

sets / reps

Complete each level before moving on to the next.

3 sets of 5 @ 12kg

4 sets of 8 @ 12kg

5 sets of 8 @ 12kg

5 sets of 10 @ 12kg

5 sets of 10 @ 16kg

5 sets of 10 @ 16kg


B3. rear lunge

sets / reps

Complete each level before moving on to the next.

3 sets of 5 per side @ 6kg

3 sets of 5 per side @ 8kg

4 sets of 6 per side @ 8kg

4 sets of 6 per side @ 10kg

5 sets of 6 per side @ 10kg

5 sets of 8 per side @ 10kg


B4. kettlebell one-arm swing

sets / reps

Complete each level before moving on to the next.

3 sets of 5 @ 8kg

4 sets of 8 @ 8kg

5 sets of 8 @ 8kg

5 sets of 10 @ 12kg

5 sets of 10 @ 12kg

5 sets of 10 @ 12kg


B5. windmill

sets / reps

Complete each level before moving on to the next.

3 sets of 5 per side @ 4kg

4 sets of 5 per side @ 4kg

4 sets of 6 per side @ 4kg

4 sets of 6 per side @ 6kg

5 sets of 6 per side @ 6kg

5 sets of 8 per side @ 8kg


B6. side plank arch

sets / reps

Complete each level before moving on to the next.

3 sets of 3

4 sets of 4

4 sets of 5

4 sets of 6

5 sets of 6

5 sets of 8


finishers

Jefferson curl, 5 reps @ 5-20kg

Quad stretch, 30s per side

Side-arc, 15s per side

Anterior tib. stretch, 30s

Repeat x 2