Week 4 - Day 3 | Lower Body Strength + Core

by Chris Pruitt

Warm-up

  • 1 min high knees
  • 10 bodyweight reverse lunges (per leg)
  • 10 fire hydrants (per leg)
  • 10 superman holds

Workout

  1. Dumbbell Sumo Deadlifts: 4 sets of 6-8 reps
  2. Dumbbell Bulgarian Split Squats: 4 sets of 6-8 reps per leg
  3. Dumbbell Hip Thrusts: 4 sets of 6-8 reps
  4. Dumbbell Lateral Lunges: 4 sets of 6-8 reps per leg (tempo: 2-1-2)
  5. Dumbbell Windmills: 3 sets of 8-10 reps per side
  6. Plank with Dumbbell Drag: 4 sets of 30-45 seconds
  7. Dumbbell Russian Twists: 4 sets of 15-20 reps

Accessory Work

  • 2 sets of 12 dumbbell single-leg calf raises (per leg, tempo: 2-1-2)
  • 2 sets of 12 dumbbell goblet squats (tempo: 2-1-2)

Extra Work

  • 2 sets of 20 jump lunges (per leg)
  • 2 sets of 20 plank jacks

Cool-down

  • Standing Hamstring Stretch: 30 seconds each leg
  • Seated Glute Stretch: 30 seconds each side
  • Kneeling Hip Flexor Stretch: 30 seconds each side
  • Happy Baby Pose: 1 minute