# Lower Body & Obliques

## Intermediate

### strength accumulation // stability

## A1. w**all ball**

### sets / reps

15 to 30 seconds per side

## A2. s**ide 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. g**oblet 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. k**ettlebell 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. k**ettlebell 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. w**indmill**

### 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