Day Three
Lower body day works each muscle group in the lower extremity, including the following muscle groups: glutes, hamstrings, quadriceps, and calves
Warm Up
Do what feels good!
Some good examples of warming up this part of your body would be:
Hip CARs: 5 reps each side, 2 sets
Deep squat hold: 20-30 seconds, 2 sets
Reverse lunge to knee hug: 6 reps each, 2 sets
Lateral lunge: 10 reps, 2 sets
4 sets of 8-10 reps
6-7 RPE
60-second rest between sets
4 sets of 8-10 reps
6-7 RPE
60-second rest between sets
3 sets of 10-12 reps
6–7 RPE
60-second rest between sets
Banded Nordic Curl
3 sets of 10-12 reps
6-7 RPE
60-second rest between sets
3 sets of 10-15 reps
6-7 RPE
60-second rest between sets
3 sets of 10-15 reps
6-7 RPE
60-second rest between sets
Note: If you don’t have sliders, you can use pieces of cardboard from shipping or cereal boxes
3 sets of 10-15 reps
6-7 RPE
60-second rest between sets
