This 35 minute Compound Lower Body Stronger session uses a minimum of 5kg dumbbells and one 10kg weight to move through six sets of controlled, heavy compound work to build deep lower body strength.

We begin with bodyweight squats to warm the hips and knees and prepare the glutes and quads for load. From there, we pick up our heaviest weight for one and a half rep goblet sumo squats, increasing time under tension through the glutes, inner thighs and quads. From there we move into an RDL to suitcase squat combo, first hinging to target the hamstrings and glutes, then sitting into the squat while the core works hard to stabilise against the offset weight.

Next, heavy dumbbell good mornings continue the posterior chain focus, before elevated goblet squats increase depth and range to further challenge the quads and glutes. We finish the squat series with reduced range sumo squats, keeping constant tension as the legs never fully straighten and the glutes stay loaded.

To close, we move into heavy one and a half rep hip thrusts to overload the glutes at peak extension. Throughout every set, your core supports you, maintaining alignment, controlling the load and keeping each movement strong and intentional.

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!