Lower Body Power Sculpt

Tools: weighted objects, elective elevated floor
Format: Full every set for 3 rounds for time/reps.

Set 1:

Squat Thrusts (0:45)

• Start standing on the high of your mat together with your core braced and chest upright.
• Bend your knees, plant your arms on the mat, and soar your ft again right into a tall plank place with shoulders stacked over wrists, braced core, again flat and impartial gaze (not trying up or down).
• Soar your ft as much as your arms and drive by way of the heels to come back again to standing, utilizing your momentum to instantly energy you up right into a soar.
• Repeat this sequence for the allotted time.
• MOD: Carry out this motion together with your arms on an inclined floor, like a chair, sofa or ottoman. You may make this low-impact by arising from a physique squat quite than taking a soar.

Sumo Squat (8-12)

• Holding a weighted object in each arms at your shoulders, start standing together with your ft wider than hip distance, permitting your ft to prove naturally.
• Partaking between your shoulder blades to maintain the weights from rounding your shoulders, brace your core and ship your hips again, maintaining your chest up tall (don’t bend ahead), weight again in your heels and knees actively monitoring in step with your toes.
• Drive by way of your heels and squeeze your glutes as you energy again to standing.
• Repeat on your max reps.
• MOD: Take away the weighted objects and carry out this train with body weight solely.

Set 2:

Skater Lunges (0:45)

• Start standing tall together with your core braced and chest upright.
• Step your proper foot again behind you and over to the left as your left knee bends (your proper knee will line up behind your left heel).
• Bend each knees to decrease down into your lunge place, making certain that your chest stays upright and your entrance knee doesn’t shoot out over your toe.
• Drive by way of your entrance heel and laterally hop to the opposite aspect to softly land on the ball of your proper foot and repeat the curtsy on the opposite leg. Alternate backwards and forwards for the allotted time.
• MOD: Take the soar out of the transfer and make it low influence by alternating curtsy lunges or reverse lunges.

Single Leg Hip Thrusts (8-12 both sides)

• Sit your self on the mat in entrance of your elevated floor and place a weighted object in your hip creases.
• Press your self up together with your elbows and ft to place your again towards the elevated floor; the sting of the floor needs to be on the base of your shoulder blades. Your knees needs to be aligned over your ankles, together with your ft planted on the mat.
• Brace your core and drive by way of your heels to elevate your hips and weighted objects in direction of the ceiling, knees monitoring in step with the toes, squeezing your glutes and pausing on the high.
• On this place, switch the weighted object over to your proper hip crease and prolong your left leg out and off of the mat.
• Drop your hips again down towards the mat with management and repeat the sequence on your max reps whereas maintaining your left leg lifted and hips degree with each other.
• Swap sides and repeat sequence on your max reps.
• MOD: Maintain each ft planted during this train and/or carry out this sequence with out weighted objects.

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Set 3:

Lunge Squat Lunge (6-10)

• Start standing with ft hip distance aside, core braced, chest upright and with one weight in every hand.
• Step your proper foot behind you, bending each knees right into a reverse lunge, sustaining hip distance ft, and upright posture.
• Drive by way of your entrance foot to come back again as much as standing and step your proper foot again to fulfill your left at hip distance.
• Ship your hips again as you come right into a squat, bracing your core and maintaining your chest up, permitting your knees to trace in step with your toes.
• Drive again up utilizing the energy of your glutes and repeat the reverse lunge together with your left foot.
• Repeat this sequence on your max reps.
• MOD: Take away the weighted objects and full this transfer with body weight solely.

Calf Raises (10-15)

• Stand together with your ft hip distance aside, core braced, chest up, shoulders again and down (as in the event that they had been towards a wall), and a weighted object in every hand at your shoulders or by your sides.
• Raise your heels off of the mat as excessive as you possibly can with management, then slowly decrease them again down (be conscious that you just’re not shifting your weight aspect to aspect or leaning ahead).
• Repeat on your max reps.
• MOD: Take away the weighted objects and full this transfer with body weight solely.