Full Body - Lower Body Emphasis
You recently completed a lower body session that was a bit too challenging, so we've balanced today's workout with upper body compound movements while maintaining a strong lower body focus. This session builds hypertrophy across your glutes, quads, hamstrings, back, and chest.
Warmup
(3)Incline Walk
Walk on a treadmill at a 3.0 incline to increase core temperature.
Leg Swings
Hold a rack for balance and swing each leg forward and back to loosen hips.
Arm Circles
Large slow circles with arms to prepare shoulders and chest.
Main Workout
(5)Barbell Back Squat
Bar across traps, feet shoulder-width, squat until thighs are parallel to the floor.
Barbell Romanian Deadlift
Hinge at the hips, keeping the bar close to your shins, and descend until you feel a stretch in the hamstrings.
Barbell Bench Press
Lying on a bench, lower the bar to mid-chest and press up fully without locking elbows.
Seated Cable Row
Pull the handle toward your abdomen while squeezing shoulder blades together; keep back straight.
Leg Press
Place feet high and wide on the platform to emphasize glutes and hamstrings.
Cooldown
(3)Pigeon Stretch
One leg folded in front, other leg extended back to stretch the glutes.
Chest Stretch
Use a wall or rack to stretch the pectoral muscles on each side.
Forward Fold
Reach toward your toes from a standing position to release the hamstrings and lower back.