Day 7 · Lower Body Stronger: Medium + Heavy Weights + Band
21 DAY SCULPT, SWEAT & STRONGER METHOD
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48m
Weights: 5kg, 10kg
Compound lower body for day seven (that means no single leg work!). This class targets the glutes, quads, hamstrings and calves through six functional sets of integrated strength based movement. You'll begin with a banded set of hip thrusts to activate the glutes and warm the core before coming up to stand for the remainder of class.
Your standing work features RDLs, suitcase squats, dumbbell good mornings, calf raises, sumo squats, lateral shifts and elevated goblet squats. Expect minimal layers as we focus on moving with precision under tension, with most sets including nothing more than a half rep in addition to the base movement. This is a good opportunity to increase your weights and observe progress.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
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