If your upper body is feeling tired and needs a little rest, try this lower body workout that has an emphasis on hamstrings and glutes! Hope you like this one!!
Equipment needed:
✅ bench
✅ bands
✅ kettlebell
✅ stability ball
✅ barbell
✅ dumbbells
Warm-up:
3 rounds of:
25 jumping jacks
10 hip cradles
10 forward led swings, each side
20 Russian kb swings
10 air squats
15 frog pumps
Workout:
3 rounds of:
15 foot elevated single leg hip thrusts, each side
20 banded reverse frog pumps
12 stability ball hamstring curls
5x10 barbell hip thrust + 2 pulses
3 rounds of:
20 2x lateral banded walk
8 b stance dumbbell RDL, each side
20 banded single leg hamstring curls, each side
Cool down:
2 rounds of:
:30s downward dog with pedal
:30s figure four stretch, each side
:30s quadruped adductor stretch, each side
1m IT band foam roll, each side