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Lower Body Weight Training

53 min
 · 
8 exercises
Hey there! Today is all about understanding those compound lift weights! Take note of how much you can work with in all exercises marked 'P.O.' Spend time on the warm up, and focus on your form for those big lifts!
Foam Roller Glutes Stretch
Take about 10 minutes to activate those muscles in your legs! Roll out your calves, quads, glutes and hamstrings!
1:00 rest
Air Squats
2 sets
20 reps
45 sec rest
Get those muscles ready to fire with these squats.
1:00 rest
Dumbbell Squats
4 sets
10 reps
90 sec rest
P.O. - Find your 10 rep working weight. This is not necessarily a failure weight, but a weight that burns at 10.
1:00 rest
Barbell Hip Thrusts
4 sets
10 reps
90 sec rest
P.O. - Again, load up the weight and find your 10-rep working weight. Don't forget to take notes!
1:00 rest
Seated Machine Leg Extensions
4 sets
12 reps
60 sec rest
It's quad time! Flex those quads with every rep. Aim for failure at 12 reps.
1:00 rest
Standing Dumbbell Calf Raises
4 sets
16 reps
60 sec rest
The final weighted leg burn! Fail at 16 reps here.
1:00 rest
High Box Jumps
2 sets
15 reps
30 sec rest
Use a box that's between 12 and 24 inches here!
1:00 rest
Weighted Russian Twists
1 sets
200 reps
that's 100 per side. You'll get this done faster than you think!
Lower Body Weight Training
53 min
 · 
8 exercises
Hey there! Today is all about understanding those compound lift weights! Take note of how much you can work with in all exercises marked 'P.O.' Spend time on the warm up, and focus on your form for those big lifts!
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Foam Roller Glutes Stretch
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Get ready
321GO
Take about 10 minutes to activate those muscles in your legs! Roll out your calves, quads, glutes and hamstrings!
Primary muscle group(s):
Glutes & Hip Flexors
  1. Sit on top of a foam roller. Place your left foot on top of your right knee and hold it in place with your right hand. Support yourself by placing your left hand behind you.
  2. Begin the movement by slowly rolling yourself forward 2 to 3 inches. You’ll feel the stretch in your glutes.
  3. Reverse the movement and continue the back and forth motion. When finished, repeat on the other side.
Rest
0:00
next up
Air Squats
Next
Air Squats
2 sets
20 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Get those muscles ready to fire with these squats.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Rest
0:00
next up
Dumbbell Squats
Next
Dumbbell Squats
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
P.O. - Find your 10 rep working weight. This is not necessarily a failure weight, but a weight that burns at 10.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. With your feet shoulder-width apart, stand with water bottles as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Rest
0:00
next up
Barbell Hip Thrusts
Next
Barbell Hip Thrusts
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
P.O. - Again, load up the weight and find your 10-rep working weight. Don't forget to take notes!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Sit on a padded surface with your legs out in front of you and the knees bent. Make sure your back is against a secured bench. Lay a barbell across your lap.
  2. Focusing the tension in the glutes, raise your hips skyward, moving the bar up with you.
  3. Pause when you feel the contraction in your glutes then slowly lower yourself to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
  1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
  2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
  3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
  4. Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Quadriceps
  1. Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
  2. Place a resistance band across your hips and pin it down to the ground using your hands at either side.
  3. Raise your hips upwards until a straight line is formed from your knees to your shoulders.
  4. Hold this extended position for 1 second before slowly lowering your hips down to the starting position.

Do not perform if you suffer from hypertension.

Rest
0:00
next up
Seated Machine Leg Extensions
Next
Seated Machine Leg Extensions
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
It's quad time! Flex those quads with every rep. Aim for failure at 12 reps.
Primary muscle group(s):
Quadriceps
  1. Sit on a leg extension machine and place your  legs under the pad with your feet pointed forward. The pad should rest on your shins just above your feet and you will need to adjust it to suit.
  2. Grip the hand bars (if fitted) firmly. This is the start position.
  3. Using  only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one.
  4. Return to the start position in a smooth movement as you inhale,.
  5. The angle at your knee should not go past 90-degrees.
  6. Repeat.

This exercise can be performed one leg at a time.

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
  2. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
  3. Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
  4. Return to the start position by lowering your hip to the floor.
  5. Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Rest
0:00
next up
Standing Dumbbell Calf Raises
Next
Standing Dumbbell Calf Raises
4 sets
16 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
The final weighted leg burn! Fail at 16 reps here.
Primary muscle group(s):
Calves
  1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
  2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
  3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
  4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
  5. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Calves
  1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
  2. Place the balls of your feet on the foot plate.
  3. Keeping the balls of you feet in position, lower your heels as far as possible.
  4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
  5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Primary muscle group(s):
Calves
Secondary:
Abs
  1. Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the heels of your feet.
  2. With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
  3. Slowly lower yourself down but do not touch the ground. Raise yourself back up.
  4. Repeat.
Rest
0:00
next up
High Box Jumps
Next
High Box Jumps
2 sets
15 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Use a box that's between 12 and 24 inches here!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves
  1. Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
  2. Stand with your feet shoulder width apart.
  3. Bend your knees as if crouching or performing a squat.
  4. In an explosive movement, push through your feet to jump up onto the landing area.
  5. Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
  6. Step down and repeat.

If you have difficulty landing in a balanced way, the platform may be too high. A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
  1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
  2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
  3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
  2. Jump and launch yourself forward. Swing your arms back and use the momentum.
  3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Rest
0:00
next up
Weighted Russian Twists
Next
Weighted Russian Twists
1 sets
200 reps
Set 1 of 1
Rest before next set
Get ready
321GO
that's 100 per side. You'll get this done faster than you think!
Primary muscle group(s):
Abs, Obliques
Secondary:
Biceps, Forearms, Lower Back
  1. Sit on an exercise mat with your legs fully extended and your upper body upright.
  2. Grip a weight plate between both hands.
  3. Hold the plate out in front of your abdominals keeping your arms bent slightly.
  4. Cross your your ankles and raise them off the floor slightly.
  5. Bend your knees towards you slightly.
  6. Lean back about 15 degrees to balance your body. This is the start position.
  7. In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
  8. Return to the start position inhaling as you do so.
  9. Repeat the same movement, this time to your right side, again exhaling as you do so.
  10. Return to start position and repeat.

When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.

Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

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