972 Posts
Creator
972 Posts
Creator
Giant sets, but taking each rep as it comes, one at a time.
Allowing for moments to pause and reset to ensure your technique is the very best it can be!
During the RDLs, take as long as you like at the bottom to feel that stretch in the hamstrings.
The same applies with even the bodyweight hand taps… can you push chest out even more? Hips higher? Increase stretch on hamstrings that little bit more?
Exaggerating the chest during the high squats and top of the RDLs.
During the curtsey lunges, keep the hips facing FORWARD! And chest up throughout!
The timer will be on for 30 seconds per exercise within the giant set and we have 4 exercises within the giant set so 2 minutes per giant set!
All you will need this lower body workout is a pair of dumbbells and that yoga block/thick book/stepper than you have been using through this program!
The dumbbells Content Creator is using for your reference are 15kg each!
2 sets of each giant set!
HIGH SQUATS
PAUSE - FULL RANGE - X1 DB 1/2 REP - B/W HOLD
ELEVATED STATIC LUNGE
X2 DB - X1 DB - B/W HOLD - FULL RANGE!
HEEL ELEVATED SQUATS
X2 DB - X1 DB - B/W 1/2 REP - FULL RANGE!
RDL
PAUSED - FULL RANGE - X1 DB 1/2 REPS - FULL RANGE!
REAR STEP LUNGE
X2 DB - X1 DB - B/W - FWD LEAN HAND TAP!
STAGGERED RDLS
1/2 REP - FULL RANGE - 1/2 REP - FULL RANGE!
CURTSEY LUNGE
X1 DB STATIC - STEP INTO - B/W STATIC - STEP INTO!
FINISHER!
100 x SQUATS WITH DUMBBELL!*
*can be performed with 2 dumbbells, 1 dumbbell or bodyweight depending on weight you have access to and feel comfortable with.
Another great option is to even begin with 1 dumbbell for example and move to bodyweight if you feel your technique is being affected.
I know you can do it if you try to stay relaxed in your breathe, keep gaze and chest looking forward and smooth movement throughout!
As you will notice as you progress through this workout, with the giant set each exercise progressively become generally less challenging on paper ie. Moving to only 1 dumbbell or bodyweight so mentally it is very motivating!
Quality over quantity of reps throughout and you will get a lot from this workout!!
The entire lower body is feel so alive!
You will love this one!
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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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Here’s today’s optional add-on: youtu.be/0tN8gx1_7sI
EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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