Lower Body Strength Sculpture

Equipment: Heavy objects, optional raised surface
Format: Complete 3 rounds per set, by time/rep.

Set 1:

Squat Thrust (0:45)

• Begin standing on top of your mat with your core braced and chest straight.
• Bend your knees, place your hands on the mat, jump your feet back into a high plank position, shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
• Jump your feet into your hands, then drive through your heels to return to standing, using your momentum to immediately power you up to jump.
• Repeat this sequence for the specified time.
• MOD: Perform this movement with your hands on an inclined surface such as a chair, couch, or footstool. You can reduce the impact by squatting instead of jumping.

Sumo Squat (8-12)

• Holding a weight with both hands on your shoulders, start standing with your feet wider than hip-distance apart, letting your feet naturally point outward.
• Place the weight between your shoulder blades to prevent the weight from wrapping around your shoulders, brace your core and push your hips back, keeping your chest straight (don’t bend forward), weight back into your heels and knees actively aligned with your toes.
• When you return to standing, drive through your heels and squeeze your glutes.
• Repeat for your maximum number of reps.
• MOD: Remove the weight and perform this exercise using only your body weight.

Set 2:

Skate Lunges (0:45)

• Start standing up straight, core engaged and chest straight.
• As your left knee bends, take a step back with your right foot and then to the left (your right knee will be aligned behind your left heel).
• Bend your knees and lower into a lunge position, making sure your chest stays upright and your front knee doesn’t go over your toes.
• Cross your front heel, jump laterally to the other side, land gently on the ball of your right foot, and repeat the curtsy on the other leg. Alternate back and forth within the prescribed time.
• MOD: Reduce jump in the movement and reduce impact by alternating kneeling lunges or reverse lunges.

Single-leg hip press (8-12 per side)

• Sit on a mat in front of an elevated position and place a weight on your hip crease.
• Press up with your elbows and feet so your back is resting on a raised surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned with your ankles and your feet on the mat.
• Brace your core and push through your heels, lifting your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes and pausing at the top.
• In this position, shift the weight into the crease of your right hip and extend your left leg off the mat.
• Lower your hips back to the mat under control and repeat the sequence for maximum reps while keeping your left leg lifted and your hips level with each other.
• Switch sides and repeat sequence for maximum reps.
• MOD: Keep your feet planted on the ground during this exercise and/or perform this sequence without weights.

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Group 3:

Lunges, Squats and Lunges (6-10)

• Start standing with feet hip-distance apart, core braced, chest straight, and a weight in each hand.
• Place your right foot behind you and bend your knees into a reverse lunge, keeping your feet hip-distance apart and maintaining an upright position.
• Use the front foot to return to a standing position, step back with the right foot, and meet the left foot at hip distance.
• As you squat, pull your hips back, brace your core and keep your chest up and your knees in line with your toes.
• Use your glutes to push back and repeat the reverse lunge with your left foot.
• Repeat this sequence for maximum reps.
• MOD: Remove the weight and perform the move using only your body weight.

Calf raise(10-15)

• Stand with feet hip-distance apart, core braced, chest lifted, shoulders back and down (as if leaning against a wall), holding a weight in each hand at your shoulders or sides.
• With control, lift your heels as high as you can off the mat and slowly lower them (be careful not to shift your weight from side to side or lean forward).
• Repeat for your maximum number of reps.
• MOD: Remove the weight and perform the move using only your body weight.