WORKOUT
15-Minute Lower Body Workout
A lower body strength session alternating gluteal ham raises and double KB front rack squats, followed by lateral monster walks with a band — preceded by dynamic lower body prep.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio | 5 minutes | Zone 2 (*60-70% heart rate max) | Zone 1 (*50-60% heart rate max) |
01 Cardio
5 minutes
Progression Zone 2 (*60-70% heart rate max)
Modification Zone 1 (*50-60% heart rate max)
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Dynamic Lower Extremity Stretching | 30 reps each leg | — | — |
| 02 | Hip Hinge with PVC Dowel | X10 | — | Single leg (advanced) or seated (regression) modifications AS NEEDED |
X10
Modification Single leg (advanced) or seated (regression) modifications AS NEEDED
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Gluteal Ham Raise | 3 sets of 6-12 (alternate sets with Double KB Front Rack Squat, minimal rest) | Add weight to chest | Gluteal Ham Raise Assisted |
| 02 | Double Kettlebell Front Rack Squat | 3 sets of 6-12 repetitions (alternate sets with Gluteal Ham Raise, minimal rest) | Back Squat-High bar Contact | Air Squat |
| 03 | Lateral Monster Walk (band around feet) | 3 sets of 6-12 steps Right & left | Larger steps | *Band around ankles |
3 sets of 6-12 (alternate sets with Double KB Front Rack Squat, minimal rest)
Progression Add weight to chest
Modification Gluteal Ham Raise Assisted
3 sets of 6-12 repetitions (alternate sets with Gluteal Ham Raise, minimal rest)
Progression Back Squat-High bar Contact
Modification Air Squat
3 sets of 6-12 steps Right & left
Progression Larger steps
Modification *Band around ankles
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Calf Stretch Slant Board | 1 x 30 second hold | N/A | N/A |
| 02 | Quadriceps Stretch — Standing | 1 x 30 seconds each leg | Squeeze gluteals during stretch | Half Kneel Hip Stretch |
| 03 | Hamstring Stretch — Standing | 1 x 30 seconds each leg | Pull toes toward body | Point toe forward |
1 x 30 seconds each leg
Progression Squeeze gluteals during stretch
Modification Half Kneel Hip Stretch
1 x 30 seconds each leg
Progression Pull toes toward body
Modification Point toe forward
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.