It may be a holiday, and maybe you are spending time outside today instead of getting a structured workout in, but you can save this one for later this week if you want as well. Today, we’re getting in a lower body workout! For this one you will need a dumbbell, barbell and some bands. Remember that you can always swap barbells for dumbbells or vice versa depending on what you have access to. Aim for 3-4 sets of each exercise. This one can be done in a circuit format or you can complete all sets of each exercise before moving on to the next one. Do what works for you! Reps are listed beside each exercise.
Barbell Squat (8-12 Reps)
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.
Banded Pullthroughs (8-12 Reps)
Anchoring the band securely on something that won’t move stand facing away with the band between your legs. Take the band in your hands and stand up tall with a slight bend in your knees. Drive your hips backwards allowing the band to travel between your thighs. Keep your spine neutral as you push your hips backwards and avoid rounding the spine or in the shoulders. At the end range of motion drive the hips forward to stand back up tall and return to the start position.
Dumbbell Front Squat (8-12 Reps)
Taking a dumbbell in each hand bring them up to your shoulders while keeping your elbows high. Reach 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 Romanian Deadlift (8-12 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 Glute Bridge (8-12 Reps)
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.
Single Leg Hip Thrust (8-10 Reps)
Place just under your shoulder blades on a bench behind you and position your feet in a position so that when your hips are fully extended your knees are over top of your hips. Lift one foot off the floor so that the movement will be driven through one foot on the floor. Beginning from the bottom of the movement your butt will be close to the floor. Squeeze through the glutes and extend through the hips to generate a table top position at the top of the movement. Keep your one foot 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. Repeat all reps and then switch feet to complete on the opposite side.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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