REBUILD - Bodyweight

Day 8 - Lower Body

Warm Up

  1. Glute Bridge Hold (30 Seconds) the perform 20 Glute Bridges (2 Sets) 
  2. Alternating Bodyweight Dead Bugs (2 x 20 total)
  3. Hip Hydrants (2 x 12 each)
  4. Banded Monster Walks (2 x 20 yards)

Core Movement

  1. Goblet Squats (3x12)
  2. Weighted RDL’s (3 x 12)
  3. Single Led Bulgarian Squats (3 x 10 each)
  4. Lateral Lunges (3 x 10 each)
  5. Wall Sit (3 x 1:00)
  6. Goblet Reverse Lunges (3 x 10 each)

Finisher

  1. Leg Lift Hold (30 seconds) then perform 20 slow flutter kicks
  2. Plank Mountain Climbers (1:00 minute) AMRAP

Glute Bridge Hold

30 Seconds, Then Perform 20 Glute Bridges

For 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. The hold portion is simply holding the top portion of the movement for :30 seconds. Focus on breathing and keeping both heels dug into the ground while squeezing the glutes keeping hips as high as possible the entire duration.

Alternating bodyweight dead bugs

2 x 20 Reps Total

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.

HIP Hydrants

2 x 12 Reps Each

Apply moderate resistance mini band around legs, above both knee caps. Get into all four position on your hands and knees. Make sure your knees and hands are both shoulder width apart and your hands are right under your shoulders. Engage your core, making your belly button disappear and slowly lift one leg off of the ground like you are a dog peeing on a fire hydrant. Try to keep your weight centered throughout the whole movement. Do all listed reps on one side first before switching to the other side.

banded monster walks

2 x 20 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.

Goblet Squats / Banded Goblet Squats (Progression)

3 x 12 Reps / 3 x 12 - 15 Reps

This exercise can be done with a dumbbell or a kettlebell. Pick the weight up off of the ground and grip the weight like you would hold a goblet of wine. With the dumbbell grip the upper head and with the kettlebell make sure the handle is pointed downward and grip the sides of the main ball. Position the weight right in front of the sternum. Place feet shoulder width apart, and keep both heels firmly grounded. Slowly begin to hinge at the hips and sink into the squat making sure to maintain a neutral spine and that your knees are stacked over the toes. On the way back up, watch that knees don’t cave inward and once at the top of the movement, close the hips all the way forward squeezing the glutes. Repeat.

Weighted RDL's

3 x 12 Reps

Select the appropriate weight. You only need one weight for this exercise. Keep your feet shoulder width apart and place the weight between them. Grip both hands on top of the weight, un rack and stand up straight. Keeping your arms and legs straight, hinge at the hips, sliding your butt backward, slowly reach that weight down your body toward your toes. Keep a neutral spine throughout the entire movement. Then slowly come back up to the starting position, re-close those hips and squeeze your glutes and repeat.

Single Leg Bulgarian Squats

3 x 10 Reps Each - Weighted or Bodyweight

This exercise can be done weighted or without weight. Find a bench or couch or edge of a bed to use to put your other leg up on. Face your body away from the object you’re resting your non working leg on. Firmly place the working leg into the ground keeping the heel down and reach back and place the opposite leg on the object. Arms can be out straight, hugging yourself or holding the weight/s. Slowly sink into a squat and then drive your body back up to the starting position. Do all listed reps on one side first and then switch sides.

Lateral Lunges

3 x 10 Reps Each - Weighted or Bodyweight

This exercise can be done weighted or without weight. Stand up straight, arms can either be out in front of you or holding the weight. Step out laterally to whichever side you want to start with. Once your foot lands, keep that heel down, push your butt back and lean the body fully in the direction that you stepped towards. Your opposite leg should be straight at full extension of the lunge. Push off of that working leg’s heel and pop back up to starting position. Do all listed reps on one side first before switching to the other side.

WALL SIT

3 x 1:00 Min Reps (Add time if too easy)

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.

goblet reverse lunges

3 x 10 Reps Each (Not Alternating, all 10 on one side, then switch)

Select the appropriate weight, you will only need one for this exercise. You can use a dumbbell or kettlebell. Pick up the weight, put it in goblet grip and hold it close to your sternum. Select which leg you want to work first and firmly plant that leg into the ground, keeping that heel down. Chest stays up while maintaining a neutral spine throughout the entire movement. Step backwards into a lunge with the opposite leg. Make sure your front leg’s knee doesn’t cave inward while driving your body back to starting position. Do all listed reps on one side first before switching sides.

Leg Lift Hold - Flutter Kicks

30 Second Leg Lift Hold, Then 20 Slow Flutter Kicks

Lay on your back. You can place your hands underneath your butt or lower back for support. Keeping your legs straight and together, lift both legs a few inches off of the ground and hold that position for :30 seconds. Your head should be off of the ground as well with your chin tucked down, engage your core throughout the entire movement. After the :30 seconds has eclipsed, immediately progress into alternating straight leg flutter kicks. These kicks should be performed as slowly as possible to 20 reps.

Plank Mountain Climbers

1 Minute AMRAP

Lay on your back. You can place your hands underneath your butt or lower back for support. Keeping your legs straight and together, lift both legs a few inches off of the ground and hold that position for :30 seconds. Your head should be off of the ground as well with your chin tucked down, engage your core throughout the entire movement. After the :30 seconds has eclipsed, immediately progress into alternating straight leg flutter kicks. These kicks should be performed as slowly as possible to 20 reps.

Day 7

Day 9

Don't get emotional.

A common pitfall during programs like this is when we emphasize perfection over progress. Meaningful change and progress takes time, patience, and perseverance. Stress, anxiety, and depression lead to weight gain - use your workouts as a time to unload and focus on what you ARE accomplishing.

Don't forget!

There's a full community of like-minded Wilderness Athletes taking action. Get in on the conversation for and help keep each other accountable.