Start your Monday off with a strong lower body workout. For today’s workout you will need a bench, dumbbells and a barbell. You may also want a barbell pad if you find you need cushioning under your hips for hip thrusts. This one is short and sweet with only 4 exercises, but packs a punch. Complete 3-4 sets of each exercise. Reps are listed beside each exercise.
Box Squat (10-12 Reps)
Position yourself in front of a bench or a box with your feet hip to shoulder width apart. Begin by reaching your hips backwards towards the bench or box. Keep yourself hovering over the bench or the box, or just barely tap down (don’t fully sit down) while keeping your weight evenly disturbed throughout your feet. Ensure that you keep your chest high as you drop down into position. At the bottom of the movement, drive through your feet evenly and stand back up to your start position.
Barbell Romanian Deadlift (10-12 Reps)
Take the barbell in both hands to the front of your body. With your feet about hip width apart, stand tall with a slight bend in the knee. Drive your hips backwards keeping your leg straight. Keep your spine neutral as you push your hips backwards and avoid rounding the spine or in the shoulders. The bottom range of motion will vary for everyone, but most people will want to stop just below their knees (if you have perfect form and want to go further go for it). At the bottom of the movement squeeze the glutes and drive the hips forward to stand back up and return to the start position.
Dumbbell Split Squat (8-10 Reps, each side)
Taking a dumbbell in each hand begin with one foot behind you in a staggered lunge position. Bending the back knee towards the floor and your front knee lower into a lunge position allowing yourself to lean forward slightly as you drop. The goal is to reach a 90 degree angle at the front knee, however you may not have that range of motion at first (do what you can and focus on striving for the 90 degrees). At the end range of motion drive evenly through your front foot to return to standing and your start position.
Barbell Hip Thrust (8-10 Reps)
On a bench ensure that you position just under your shoulder blades on a bench behind you. Ensure that you are using 45 lbs plates or bumper plates for this movement so that you are able to easily roll the bar over your legs to your hips. Position your feet in a position so that when your hips are fully extended your knees are over top of your hips. Beginning from the bottom of the movement your butt will be close to the floor. Squeeze through the glues and extend through the hips to generate a table top position at the top of the movement. Keep your feet flat on the floor throughout the movement. At the top of the movement squeeze the glutes and then slowly lower your hips back to the start position in a controlled manner.
Don’t forget to follow along on Instagram for video demonstrations of all workouts!
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