Week 3 - Day 3 | Lower Body Strength + Core

by Chris Pruitt

Warm-up

  • 1 min butt kicks
  • 10 bodyweight lunges (per leg)
  • 10 glute bridges
  • 10 plank shoulder taps

Workout

  1. Dumbbell Sumo Squats: 3 sets of 8-10 reps, 1 drop set of 10-12 reps
  2. Dumbbell Reverse Lunges: 3 sets of 8-10 reps per leg, 1 drop set of 10-12 reps
  3. Dumbbell Single-leg Deadlifts: 3 sets of 8-10 reps per leg (tempo: 2-1-2)
  4. Dumbbell Bulgarian Split Squats: 3 sets of 8-10 reps per leg (tempo: 2-1-2)
  5. Dumbbell Woodchoppers: 3 sets of 12-15 reps per side (tempo: 2-1-2)
  6. Hollow Hold: 3 sets of 30-45 seconds
  7. Hanging Leg Raises: 3 sets of 12-15 reps

Accessory Work

  • 2 sets of 12 dumbbell seated calf raises (tempo: 2-1-2)
  • 2 sets of 12 dumbbell step-ups (per leg, tempo: 2-1-2)

Extra Work

  • 2 sets of 20 dumbbell jump squats
  • 2 sets of 20 mountain climbers (per leg)

Cool-down

  • Standing Quad Stretch: 30 seconds each leg
  • Lying Hamstring Stretch: 30 seconds each leg
  • Figure Four Stretch: 30 seconds each side
  • Child's Pose: 1 minute