DAY SEVEN: 45 Minute Lower Body Stronger: 5kg + 10kg Weights (min) + Band
LOWER BODY WORKOUTS
•
48m
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!
Up Next in LOWER BODY WORKOUTS
-
DAY THREE: 45 Minute Glute Stronger: ...
Day three is a classic glute focused Stronger class that uses a single heavy weight (10kg minimum), a set of medium-heavy weights (5kg minimum), a medium-heavy resistance band and the block.
No new movement patterns today as we focus on building strength through repeated movement and progressiv...
-
45 MINUTE GLUTE STRONGER: HEAVY WEIGH...
This 45-minute Glute Stronger class combines one heavy weight (minimum 10kg), a set of dumbbells (minimum 5kg), and a Pilates ball to challenge strength, control, and muscular endurance. Expect slow, intentional movement with minimal layering, allowing you to fully focus on form, connection, and ...
-
35 MINUTE LOWER BODY SCULPT: BALL + A...
This lower body sculpt class features heel elevated squats, single leg supine bridging with the ball behind the knee, isolated four-point work and single leg standing work that incorporates balance and stability for an extra challenge. Expect slow and controlled sequences that build fire, encoura...
