Lower Body Focus

Warmup - Dynamic stretches        

Cardio - 20 mins after workout
3-3.5 speed

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Shortened Movements

Lengthened Movements

Unilateral Movements

Glute Medius Isolation

normal RDL → HIP/KAS →  Bulgarian → SUMO → lying side

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Dynamic Stretches

hip thrusts into KAS bridges (superset (gluteus maximus)) 1

3 sets till failure

tips

  • lower shoulder blade on bench
  • chin tucked
  • tuck in pelvis
  • knee bend at 90 degree angle
  • toes slightly pointed out

HIP

     

KAS

rdl 2/b-stance rdl 2 & 3 (gluteus maximus)

3 sets till failure

tips

  • one foot in front of other
  • feet shoulder width apart
  • knees bent
  • toes pointed slightly outwards
  • keep chin tucked
  • tuck in pelvis
  • neutral spine
  • pretend to bend lats around body
  • graze weights close to body (like shaving legs)
  • butt closing door

  • dbs can be on side

bulgarian split squat (gluteus medius) 2

3 sets till failure

tips

  • lean forward
  • hinge hips
  • 90 degree angle
  • weight should be front leg

sumo squat (gluteus medius/minimus) 2

3 sets till failure

tips

  • start from parallel feet (7 in and out)
  • shoulder width + a little more
  • dumbbell is between legs
  • rotate feet out
  • don’t round back (pulling lats to back)
  • pretend u ar picking up weight
  • keep chin tucked
  • 90 degree hinge

lying side abductions/

3 sets till failure

tips

  • leg bent 45*
  • second leg in line w/ ankle
  • heel pointed at ceiling
  • lift up
  • core engaged

abduction machine

  • lean slightly forward
  • chest over knees
  • slow and controlled

Static Stretches