WEEK 1 | DAY 3 LOWER BODY 20231223

WEEK 1 | DAY 3 LOWER BODY 20231223

Week 1 Day 3 Lower body focused


  • 75%x5
  • 85%x3,
  • 95%x1 +1  (the +1 means add any additional reps you feel you have in you)
  • then 3x5x65%

Auxiliary work

4 rounds of:

  • 12-14 DB straight leg deadlifts
  • 10/10 DB reverse lunges


2 rounds of:

  • 50 banded goodmornings
  • 30 Air Squats
  • 10 rotating planks


  • Benefits: Strengthens the entire posterior chain, improves grip strength, and enhances overall body strength.
  • Form Tips: Emphasize maintaining a neutral spine, engaging the lats, and initiating the movement with the hips.

DB Straight Leg Deadlifts

  • Benefits: Targets the hamstrings and reinforces proper hip hinge mechanics.
  • Form Tips: Focus on keeping the back straight, hinging at the hips, and avoiding rounding of the spine.

DB Reverse Lunges

  • Benefits: Enhances lower body strength, particularly in the quads, glutes, and stabilizer muscles.
  • Form Tips: Maintain an upright torso, and step back far enough for a comfortable lunge position.

Banded Good Mornings

  • Benefits: Engages the lower back, glutes, and hamstrings for improved strength and stability.
  • Form Tips: Use a resistance band to add tension and control the movement, avoid overarching the back, and focus on hip hinge mechanics.

Air Squats

  • Benefits: Builds lower body endurance and overall leg strength.
  • Form Tips: Keep the chest up, knees tracking over toes, and maintain a controlled descent and ascent.

Rotating Planks

  • Benefits: Targets core engagement and stability, crucial for functional strength.
  • Form Tips: Ensure a straight line from head to heels, engage the core muscles, and rotate slowly and controlled without shifting the hips.
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