REBUILD - IN GYM

Day 15 - LOWER BODY

Warmup

1. Glute Bridge Series (2 x 8 each)
2. Dead Bugs (2 x 20 total)
3. Bodyweight Squats (2 x 15)
4. Banded Monster Walks (2 x 30 yards)

Core Movements

1. Barbell Back Squat (4 x 6)
2. Single Leg RDL's (4 x 8 each)
3. Barbell or Dumbbell Reverse Lunges (3 x 8 each)
4. Kettlebell Swing (3 x 12)
5. TRX Single Leg Squat (3 x 8 each)
6. Calve Raises (3 x 12)

Finisher

1. Wall Sit (2 x 1:00 min)
2. Plank (2 x 30 - 45 seconds)

GLUTE BRIDGE Series

2 x 8 Reps Each

For the two leg glute bridge, lay on your back. Bend your knees, make sure your legs are shoulder width apart. Dig your heels firmly into the ground and extend your hips upward toward the ceiling as far as you can. Squeeze your glutes and hamstrings at the top of the contraction and then slowly release the hips going down to the ground.

For single leg, repeat same instructions with only one leg at a time attached to the ground. Opposite leg can be straight or bent, whatever is more comfortable.

DEAD BUGS

2 x 20 Total Reps

Lay on your back. Extend both of your arms and legs straight up towards the ceiling from your body. Make sure you keep your lower back flush to the ground and engage your core. Slowly extend one leg and the OPPOSITE arm straight towards the ground. Exhale as you extend the opposite limbs. Return back to center and repeat on the other side.

Bodyweight squats

2 x 15 Reps

Set your feet shoulder width apart. Slowly hinge at the hips and push your booty backward while sinking into a squat. Make sure your heels stay firmly grounded and your knees stay stacked over your feet. As you apply force and drive back up, do not let your knees cave inward. Make sure your hips return fully forward back at the top of the movement and repeat.

Banded Monster Walks

2 x 30 Yards

Apply moderate resistance mini band around your ankles. Keeping your legs straight and toes pointed forward, begin moving laterally for 15 yards. Once you’ve reached the end, face the same way and move laterally back to your starting position. Really focus on keeping your lead foot closed and don’t let it open up.

Barbell back squat

4 x 6 Reps

Approach the bar. Make sure your body is centered underneath the bar. Un rack and scoot backward. Set your feet slightly wider than shoulder width apart. Slowly hinge at the hips and push your booty backward while sinking into a squat. Make sure your heels stay firmly grounded and your knees stay stacked over your feet. As you apply force and drive back up, do not let your knees cave inward. Exhale breathe as you hit the concentric part of the movement. Make sure your hips return fully forward back at the top of the movement and repeat.

single leg rdl's

4 x 8 Reps Each

Select either a dumbbell or kettlebell. Pick which leg you are starting with. Put the weight in the opposite hand of the leg you are working. Shift balance to that leg and hinge at the hips driving that opposite leg backward while reaching the weight towards the shin of the working leg. Keep working leg’s heel firmly planted into the ground and make sure the working knee does not cave inward while driving back up to the starting position. Keep a NEUTRAL SPINE throughout the entire movement, do not bend at the lower back. Make sure hips are fully forward before beginning next rep. Do all reps listed on one leg first before switching to the other leg.

barbell or dumbbell reverse lunges

3 x 8 Reps Each

I would recommend dumbbells or kettlebells if you are more of a beginning lifter for this movement. Advanced lifters, feel free to use the barbell in a front rack position. Once the weight is un racked, pick which leg you are working first and lunge backward. Make sure the forward leg’s heel is firmly planted into the ground and that the forward leg’s knee does not cave inward when returning to the beginning position. Maintain a neutral spine throughout the entire movement. Do all of the reps listed on one side first before switching to the other side.

Kettle bell swings

3 x 12 Reps

Place kettlebell in between your feet. Make feet shoulder width apart. Place both hands on the kettlebell handle and pick it up off of the ground. Hinge at the hips, push booty backward and slightly bend the knees. Thrust hips forward while standing up. Kettlebell should not extend upward past your forehead. Keep your core tight and don’t allow your lower back to go into extension. Make sure feet stay completely flat to the ground throughout the entire movement. Once hips are fully thrusted forward, squeeze your ass cheeks so tight that you could hold a penny in between them. Repeat.

trx single leg squat

3 x 8 Each

Position the working leg centered with the anchor point of the TRX. Grab handles and maintain a neutral grip on the rubber portion. Keep your body completely straight like a board, firmly plant the working leg into the ground and lean backward. Slowly bend at the working leg’s knee and drive the opposite leg backwards until it almost touches the ground. Keep the working leg’s heel firmly planted and make sure the working leg's knee does not cave inward on concentric part of the movement. Do all reps listed on one side first before switching to the other leg.

If a TRX is not available to you, you can use a window seal or machine to lean on and perform single leg squats using the same form.

calf raises

3 x 12 Reps

This movement can be performed with either free weights or a barbell. I prefer to find a short ledge to put my toes on for these and hang my heels off, but you can certainly go from the ground as well. Un rack the weight, make sure both feet are even, keep your legs straight and drive your body up onto your toes. Slowly come back down until back to starting point.

wall sit

2 x 1:00

Find a wall with enough space for you to lean up against. Place your feet shoulder width apart and your entire spine flat up against the wall. Slowly sink your body into a seated position, sinking your butt until you reach a 90 degree angle with your legs. Keep both heels down and firmly planted and your knees stacked even with your feet throughout the entire duration. Control your breathing, and enjoy the time under tension burn.

plank

2 x 30-45 Seconds

Get into a plank position on your elbows. Place your feet together, straighten your legs and drive your heels to the back wall. Squeeze your glutes and your core, making your belly button disappear. Keep your glutes and abs engaged throughout the entire duration. Control your breathing and don’t fidget!