Lower Body 2
Kickstand Deadlift – 3 sets | 12 reps (per leg)
- Stand up tall with your feet shoulder-width apart, holding a dumbbell in each hand, step one step backward.
- Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent.
- Return to the starting position and repeat and opposite leg. 12 reps per leg
Proper Form and Breathing Pattern
When doing the deadlift keep your chest open, your shoulders back, and maintain your back and arms completely straight at all times. Do the movement slowly and breathe out as you lower the dumbbells. Push through the heels to get back up and squeeze your glutes at the end of each repetition.
Sumo Goblet Squat – 4 sets | 12 reps
- Stand with your feet in a wide stance and with your toes pointing out to the sides. Hold one dumbbell, close to the chest.
- Lower yourself by bending your knees and pressing your hips back.
- Once your thighs are parallel to the floor, come back up and repeat.
Proper Form and Breathing Pattern
When doing the sumo squat keep your back straight, abs tight, and make sure that your knees stay in line with your toes. Breathe in as you squat and, once your hips are slightly lower than your knees, push through the heels to return to the starting position and breathe out.
Hip Thurst – 4 sets | 12 reps
- Lie on your back and your knees bent, place the dumbbells on your hips
- Lift your hips off the mat, while keeping your back straight, and pause for 1 second at the top of the rep.
- Return to the starting position and repeat the movement until the set is complete.
Proper Form and Breathing Pattern
When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.
Z Lean Backs – 3 sets | 12 reps
- Kneeling on the floor and holding a one dumbbell, extend your arm in front of you and shoulder height.
- Making a Z shape, lean your body backwards
- Engage core, bring your body back to the starting position.
Proper Form and Breathing Pattern
Relax your shoulders, open your chest and engage your core, glutes, and quads. Keep your back straight and your torso stable at all times, and breathe out as you lean your torso back. Inhale as you return to the starting position. *to regress this exercise, perform without the dumbbell.
Duck Calf Raises – 4 sets | 15 reps
- Stand with your torso upright, your feet hip-width apart, and your toes pointing outward at 45 degrees. Load dumbells by your shoulders.
- Raise your heels off the floor and squeeze your calves.
- Return to the starting position, by slowly lowering your heels, and repeat.
Proper Technique and Breathing Pattern
When doing calf raises, brace your core, face forward and keep your toes pointing straight ahead. Raise your heels and breathe out as you squeeze your calves. Breathe in as you lower your heels and slowly return to the starting position.
L Sit Ups – 3 sets | 12 reps
- Lie down on the mat with your legs straight and your arms extended behind your head.
- Slowly lift your torso up, keeping your legs straight and your arms extended up .
- Return to the starting position by rolling down one vertebra at a time.
- Repeat until set is complete.
Proper Form and Breathing Pattern
When doing the L- Sit exercise, keep your abs engaged, your chest open, and your shoulders, neck, and back relaxed. Breathe out as you roll yourself up to a L shape and do all the movements slowly using only your ab strength, not the momentum.