Two killer workouts in a row for ya!! This one is ready to kick some serious ass when it comes to lower body. I recommend getting adequate rest in after this workout to let your lower body recover. Hope you like this tough one!!
Equipment:
✅ kettlebell
✅ barbell & plates
✅ loop bands
✅ dumbbells
Warm-up:
2 rounds of:
15 forward leg swings, each side
5 inchworm to spider lunges
:30s ankle stretch, each side
15 air squats
10 single leg glute bridges, each side
Workout:
3x10 deficit kb deadlifts
15-12-9 barbell hip thrust with 3s pause
3 rounds of:
40 frog pumps
20 banded reverse frog pumps
15 banded glute kickbacks, each side
3x14 deficit barbell reverse lunges (7 per side)
3 rounds of:
15 foot elevated db glute bridges, each side
10 heels elevated feet together goblet squats
15 heels elevated feet together goblet squat pulses
Cool down:
2 rounds of:
:30s wide leg stretch with reach
:30s downward dog with foot pedal
:30s pigeon stretch, each side
1m couch stretch, each side
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