WORKOUT
Lower Body Workout with Aerobic Tabata
A lower body strength session with back squat, single-leg work, core stability, and Aerobic Tabata finisher. 3 sets of 6–12 per exercise.
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Hip Hinge | 10x | Single leg | Seated |
| 02 | Standing Dynamic Hamstring Stretch | 10x | Increase hip flexion | Lie on back |
| 03 | Prone Hip IR Windshield Wipers | 10x | — | Limit range of motion |
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Back Squat | Light warm-up + 3 sets of 6–12 | Add pause at bottom | Zombie squat |
| 02 | SL Push Off | 3 sets of 6–12 each leg | Add hop, weighted vest | Lower box height |
| 03 | SL Bridge | 3 sets of 6–12 each leg | — | Double leg bridge |
| 04 | Lateral Monster Walk | 3 sets of 6 steps each direction | Wider steps | No resistance band |
| 05 | Palloff Press | 3 sets of 6–12 each direction | Advanced variation | Lighter resistance band |
| 06 | Physioball Pike | 3 sets of 6–12 | Partial range | TRX Pike |
| 07 | Side Plank | Max 60 sec hold each side | Add leg lift | Knees bent on floor |
| 08 | Assault Bike or Rower — Aerobic Tabata | Tabata: 8 reps, 20 sec ON / 10 sec rest | — | Full rest or slow movement during rest |
01 Back Squat
Light warm-up + 3 sets of 6–12
Progression Add pause at bottom
Modification Zombie squat
02 SL Push Off
3 sets of 6–12 each leg
Progression Add hop, weighted vest
Modification Lower box height
3 sets of 6 steps each direction
Progression Wider steps
Modification No resistance band
3 sets of 6–12 each direction
Progression Advanced variation
Modification Lighter resistance band
06 Physioball Pike
3 sets of 6–12
Progression Partial range
Modification TRX Pike
Tabata: 8 reps, 20 sec ON / 10 sec rest
Modification Full rest or slow movement during rest
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Thoracic Spine Foam Rolling | 30 sec per zone + stretch | — | Softer foam roller |
| 02 | Calf Stretch Slant Board | 1 x 30 sec (up to 3 reps) | — | Slightly flex knees |
| 03 | 1/2 Kneel Quad/HF Stretch | 1 x 30 sec (up to 3 reps) | Squeeze gluteals during stretch | PVC dowel for balance |
| 04 | Supine Straight Leg Raise | 1 x 30 sec | Pull toes toward body | Point toes upward |
| 05 | Prone Press-Up Thoracolumbar Extension | 10x (no hold) | Exhale at bottom of arch position | Hands positioned forward to shoulders |
1 x 30 sec (up to 3 reps)
Progression Squeeze gluteals during stretch
Modification PVC dowel for balance
1 x 30 sec
Progression Pull toes toward body
Modification Point toes upward
10x (no hold)
Progression Exhale at bottom of arch position
Modification Hands positioned forward to shoulders
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.