Lower Body Workout #1

EQUIPMENT
» Sliders
» Kettlebell
» Swiss Ball
» Chair
» Dumbbells

WARM UP

Exercise Sets Time Tempo Notes
Glute Ham Bridge 1 30s 4/2/4 Lateral, reverse, frontal
Beast Reach 1 30s 4/2/4 Hands flat to floor
Cossack Squat 1 30s 4/2/4
Crab Walk 1 30s 4/2/4 Build to 1 min

WORK SET 1

Exercise Sets Reps Tempo Notes/Equipment
Goblet Squats 3 20 4/2/4 Kettlebell
Swiss Ball Hamstring Extension 3 20 4/2/4 Swiss Ball
Plié Squats 3 20 4/2/4 Kettlebell

WORK SET 2

Exercise Sets Reps Tempo Notes/Equipment
Bulgarian Split Squats 3 20 (10/10) 4/2/4 Upgrade with dumbbells
Slider Side Lunges 3 20 (10/10) 4/2/4 Upgrade with KB
Single Leg RDL 3 20 (10/10) 4/2/4 Upgrade with KB

WORK SET 3

Exercise Sets Reps Tempo Notes/Equipment
Single Leg Glute Ham Bridge 3 20 (10/10) 4/2/4 Upgrade with KB
Curtsy Step Overs on Chair 3 20 (10/10) 4/2/4 Upgrade with ankle weights
Reverse Slider Lunges 3 20 (10/10) 4/2/4 Upgrade with ankle weights