WORKOUT

Lower Body 1

A lower body strength session with single-leg work, glute/ham raises, and core stability. 3 sets of 6–12 per exercise.

Box or bench, cable machine, physioball
Upper / Lower Body
WARM-UP
# Exercise Dosage Progression Modification
01 Cardio — Treadmill or Stairs 5 min Zone 2 (60–70% heart rate max) Zone 1 (50–60% heart rate max)
01 Cardio — Treadmill or Stairs

5 min

Progression Zone 2 (60–70% heart rate max)
Modification Zone 1 (50–60% heart rate max)
PREPARATION
# Exercise Dosage Progression Modification
01 Standing Dynamic Hamstring Stretch 10x Increase hip flexion Lie on back
02 Prone Hip IR Windshield Wipers 10x Limit range —
03 Hip Hinge — PVC Dowel 10x Single leg Seated
01 Standing Dynamic Hamstring Stretch

10x

Progression Increase hip flexion
Modification Lie on back
02 Prone Hip IR Windshield Wipers

10x

Progression Limit range
03 Hip Hinge — PVC Dowel

10x

Progression Single leg
Modification Seated
MAIN WORKOUT
# Exercise Dosage Progression Modification
01 SL Push Off 3 sets of 6–12 each leg Add hop, weighted vest Lower box height
02 Side Plank Max 60 sec hold each side Add leg lift Knees bent on floor
03 Gluteal Ham Raise 1 set of 6–12 Add weight to chest Assisted version
04 Bulgarian Split Squat 3 sets of 6–12 Add weight Single leg step up
05 Palloff Press Advanced 3 sets of 6–12 each direction Step further away Mini squat position
01 SL Push Off

3 sets of 6–12 each leg

Progression Add hop, weighted vest
Modification Lower box height
02 Side Plank

Max 60 sec hold each side

Progression Add leg lift
Modification Knees bent on floor
03 Gluteal Ham Raise

1 set of 6–12

Progression Add weight to chest
Modification Assisted version
04 Bulgarian Split Squat

3 sets of 6–12

Progression Add weight
Modification Single leg step up
05 Palloff Press Advanced

3 sets of 6–12 each direction

Progression Step further away
Modification Mini squat position
COOL DOWN
# Exercise Dosage Progression Modification
01 Up Down Dog 10x Exhale at bottom of arch Pillow under waist
02 Thoracic Spine Foam Rolling 10x upper, 10x mid Deep tissue roller Soft foam roller
03 Calf Stretch Slant Board 1 x 30 sec — —
04 Quadriceps Stretch — Standing 1 x 30 sec Squeeze gluteals —
05 Half Kneel Hip Stretch — — —
06 Hamstring Stretch — Standing 1 x 30 sec Pull toes toward body Point toe forward
01 Up Down Dog

10x

Progression Exhale at bottom of arch
Modification Pillow under waist
02 Thoracic Spine Foam Rolling

10x upper, 10x mid

Progression Deep tissue roller
Modification Soft foam roller
03 Calf Stretch Slant Board

1 x 30 sec

04 Quadriceps Stretch — Standing

1 x 30 sec

Progression Squeeze gluteals
05 Half Kneel Hip Stretch
06 Hamstring Stretch — Standing

1 x 30 sec

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.

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