Lower B v2.0

Warm-up

• Exercise Reps
• Light bike or treadmill 2-3 min easy
• Seated knee extension with ball squeeze 2 x 10
• Glute bridges 12-15
• Bodyweight squats (slow tempo) 10-12
• Leg swings (front/back + side) 10 each direction

Main

• Exercise Reps
• Goblet or Front Squat 8-10
• Hip Thrust 8-12
• Reverse Lunges 8 each leg
• Supported Single-Leg RDL 8-10 each leg
• Seated Calf Raise 12-15
• Tibialis Raises 15
• Wall Sit (weighted) 30-45 sec
• Copenhagen Plank 20-30 sec each side
• Dead Bug 10 each side
• Back Extension 10-12

Cool-down

• Exercise Reps
• Foam roll quads 1-2 min
• Foam roll outer thigh (IT band area) 1-2 min
• Hip flexor stretch 30 sec each side
• Hamstring stretch 30 sec each side

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