Lower Body Workout - Difficulty: Intermediate

Perform a general warmup or your own warmup before beginning.

Barbell Squat

• 3-4 sets
• 6-10 reps
• 70-85% 1RM
• 1-1.5min rest between sets
• The barbell should move in a straight line
• Lead with the hip movement, not the knee movement
• Hips should move backward before the knees hinge forward
• Avoid wearing running shoes during squatting
• Try flatter shoes like reebok crossfit, INOV, or even barefoot
• If you have any questions ask one of us!
• The squat is a complex movement and can lead to injury when done improperly

DB RDL from the front

DB RDL from the side

• 3-4 sets
• 8-10 reps
• Choose a weight you can hold comfortably while maintaining good form
• Arms should hang down loosely while shoulder-blades are pinched back and together
• 1-1.5min rest between sets

Oblique mountain climbers with slides

Hamstring curls with abduction/adduction

• 3 sets
• The picture on the left demonstrates 2 complete reps
• perform 5 reps per set
• 10 reps to each leg for the oblique mountain climbers
• bring the knee as close to the elbow as possible
• Don't let the hips drop
• 1min rest between sets