A slow, controlled lower body class using weights and a band to increase resistance and depth of work. We begin standing with heel-elevated cyclist squats to activate the quads while supporting knee and hip mobility. From there, we move into a heavy single-leg RDL and curtsy sequence to create progressive overload through the glutes and hamstrings. We finish with loaded hip thrusts to round out the class and fully fatigue the glutes.
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!
Up Next in ADVANCED
-
Day 21 · Upper Body & Core Strength: ...
This upper body and core class is made up of five sequences of strength based movement targeting the obliques, upper and lower abdominals, shoulders and biceps. Expect to start with a supine core series that slowly builds into a unique flow featuring double leg extensions, knee drives, hammer cur...
-
Day 20 · Upper Body Strength: Ball + ...
This upper body strength class will challenge your shoulders, biceps, triceps and upper back, all while simultaneously working through your deep core muscles by encouraging connection of the inner thighs into the ball, helping to protect the lower back. We start off with extended kneeling work b...
-
Day 19 · Full Body Stronger: Heavy + ...
A functional, strength-focused class that begins with a supine core sequence using light weights to connect through the centre of the body. We then come to standing for single-side 90/90 lunge work, layering in curl-to-presses, rows, calf raises and dumbbell snatches. Sides are separated by a hea...
17 Comments