YOUR LOWER BODY PROGRAM

FORMAT - 4 WEEK BLOCK. 3x per Week

MONDAY/FRIDAY - LUNGE / HINGE

WARM UP - “SEXY SEVENS”

Exercises:

right leg hip thrust

left leg hip thrust

Banded hip thrust 

Banded seated abduction

Banded feet elevated glute bridge 

Banded feet elevated abduction

frog pumps

Rep Scheme:

WEEK 1 - 40 reps each

WEEK 2 - 60 reps each

WEEK 3 - 80 reps each

WEEK 4 - 100 reps each

MONDAY MAIN EVENT: WALKING LUNGES

WEEK 1: 10minutes AMRAP Lunges

WEEK 2: 12minutes AMRAP Lunges

WEEK 3: 14minutes AMRAP Lunges

WEEK 4: 16minutes AMRAP Lunges

FRIDAY MAIN EVENT: BANDED GOOD MORNINGS + CALF RAISES

WEEK 1: 100 Banded Good Mornings + 100 Single Leg Calf Raises (Switch every 10)

WEEK 2: 120 Banded Good Mornings + 150 Calf Raises (Switch every 20)

WEEK 3: 140 Banded Good Mornings + 200 Calf Raises (Switch every 20)

WEEK 4: 160 Banded Good Mornings + 250 Calf Raises (Switch every 25)

WEDNESDAY - WEIGHTED TEMPO STRENGTH

8x8reps w/ 30s between

• Tempo Thrusters (3-0-1-0)

• Tempo Elevated Split Lunge (4x8 each side) (3-0-1-0) (add jumping for more)

• Elevated Lateral Lunge (4x8 each side) (3-0-1-0)

• Heel Elevated Pistols (4x8 each side) (no tempo)