WEEK 3 | DAY 1 LOWER BODY 20240105

WEEK 3 | DAY 1 LOWER BODY 20240105


Main Lift: Squats

Warm up appropriately before starting your sets.

  • 70% x 3 reps
  • 80% x 3 reps
  • 90% x As Many Reps As Possible (AMRAP)
  • then, 2x6x75%


  • Front Foot Elevated Bulgarian Split Squats (3 sets x 8-10 reps each leg): Elevate your front foot on a platform or bench, perform split squats ensuring proper balance and form.
  • Box Jumps or Step Ups (3 sets x 8 reps): Choose either box jumps to engage explosive power or step-ups for a controlled and challenging exercise.
  • Banded Monster Walks (3 sets x 20 reps): Utilize resistance bands around your legs and perform lateral walks to engage hip and glute muscles.

ABS: Suitcase Carry March in Place (2 sets x 1 minute each side): Grab a  weight in one hand, keep your core tight, and march in place while maintaining stability. Switch sides after each set.

  • Ensure you maintain proper posture and engage your core muscles throughout the exercise. This routine helps build core strength and stability, enhancing overall performance.

The Sisters of Iron workout is designed to challenge and strengthen your lower body while targeting core stability. Remember, consistency and proper form are key to achieving the best results from this workout routine.

Join the Sisters of Iron movement and let's build strength together! Share your journey with us using #SistersOfIron and inspire others on their fitness path.

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