It’s Monday which means that we are sharing a new workout! Today I’ve got a lower body workout for you. You’ll need access to barbell and dumbbells for this one (but you can swap in a dumbbell for all exercises if you don’t have access to a barbell). Complete 10 reps of each exercise in a circuit format repeating the whole thing 6 times (6 exercises times 6 sets). If you don’t have time for the 6 sets or it’s too much, go ahead and reduce as you need to!
Barbell Squat
Ensure that the J hooks of the squat rack are positioned around your armpit height and step under the bar. Place the bar across your trap muscles and lift the bar out of the hooks by standing up tall. Take a step back from the rack to ensure that you have enough room to complete the movement. Start by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). 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 Deadlift
Begin by setting up the barbell on the floor ensuring that you are using bumper plates if you have access (if you don’t have access you can try elevating the bar slightly with small boxes or from safety arms to give yourself a little more height). Ideally you want the bar positioned at about mid-shin. Position your feet about hip width apart. Your spine should stay neutral throughout the movement. With your hands positioned on the bar outside of your legs draw the shoulder blades down and back and pull the slack out of the bar to activate your lats. Keep the bar close to you as you stand up moving through the knees and hips at the same time. At the top of the movement begin your hip hinge backwards to lower the bar back towards the floor maintaining a neutral spine the whole time. Repeat the movement for desired reps.
Dumbbell Step Up
Start standing beside a solid box or bench that you can step up onto with a dumbbell in one hand (opposite hand to the leg you are stepping up with). Place one foot fully on top of the surface then lean your nose over your toes and stand up on the box or bench. At the top of the movement begin to lower yourself back to the floor in a controlled manner (this should be slow and steady, you aren’t falling back to the floor). Return to the floor fully and then repeat, complete all reps and then switch sides.
Barbell Hip Thrust
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.
Barbell Sumo Squat
With a wider than shoulder stance and your toes turned out slightly, take a dumbbell or kettlebell in your hands, holding it between your legs. Begin by bending your knees while you reach your hips backwards. Keep your weight evenly distributed throughout your feet and allow your knees to follow the angle of your toes. 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 squeeze through your inner thighs as you stand back up to your start position.
Dumbbell Glute Bridge
Begin by laying on your back on the floor with a dumbbell positioned on your hips. If the dumbbell is causing pain on your hips try placing a mat between the dumbbell and your hips to provide a bit of cushioning. Begin the movement by lifting your hips towards the sky keeping your core active and driving through evenly through your feet. Your core and glutes should be active through the movement and you should feel a glute squeeze at the top of the movement. Ensure that you fully extend through the hips, but avoid arching in the low back when you do this. At the end range of motion return in a controlled manner to the floor.
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