Lower Body Power & Muscle Building
You recently completed an upper body workout targeting chest, back, and arms. Today's focus is on building lower body power and muscle growth in your legs and glutes.
Warmup
(3)Treadmill Walk or Light Bike
Walk or cycle at an easy pace to gradually increase heart rate and blood flow.
Dynamic Leg Swings
Stand on one leg and swing the opposite leg forward and back, then side to side. 15 swings each direction, each leg.
Walking Lunges with Arm Circles
Step forward into a lunge while circling your arms overhead, alternating legs each step. 10 lunges each side.
Main Workout
(8)Barbell Back Squat
Keep feet hip-width apart, chest up, engage core, and squat down until thighs are parallel to the floor.
Barbell Romanian Deadlift
Keep a slight knee bend, hinge at hips, lower bar while keeping your back flat until you feel a stretch in your hamstrings, then return to standing.
Leg Press
Set feet shoulder-width apart on the platform, lower until knees are at 90°, then press without locking out.
Walking Dumbbell Lunges
Take a long step forward with each lunge, keeping torso upright, and alternate legs.
Hip Thrust (Barbell)
With shoulder blades on a bench, roll barbell over hips, drive hips upward, pause, and lower with control.
Seated Leg Curl (Machine)
Adjust pad above ankles, curl heels towards glutes, and slowly release.
Standing Calf Raise (Machine)
Stand tall, press through balls of feet, pause at top, then lower slowly.
Cable Abduction
With ankle strap on the cable machine, abduct leg away from body, keeping torso upright. Repeat each side.
Cooldown
(4)Standing Quad Stretch
Stand tall, grab one ankle and pull heel to glute, keep knee pointed down, hold and switch legs.
Seated Forward Fold
Sit with legs extended, reach for toes keeping back straight, hold stretch.
Pigeon Pose
From a plank, bring one knee forward and sit into a deep hip stretch.
Foam Roll Quads and Hamstrings
Roll slowly over quads and then hamstrings to release tension.