Need an At-Home workout that requires minimal equipment and focuses on your lower body?
Check out our third video in the At-Home Series which includes a complete workout for the legs and glutes.
1A DB Rear Foot Elevated Split Squat (1.25 rep style) 8-12 reps (on the last round AMRAP)
Rest 30 seconds between legs
1B Couch Stretch 30 seconds each side
Rest 60 seconds before returning to 1A
Posterior Chain Giant Set
2A Single-Leg Glute Bridge 12-20 reps do both legs before moving on
2B Single-Leg DB RDL 10-15 reps do both legs before moving on
2C Sliding Leg Curl 8-15 reps
2D Standing Pike Stretch 30 seconds
Quadriceps Dominant Giant Set
3A Wall DB Hack Squat (3/4 rep style) 8-12 reps
3B Heels Elevated DB Squat 8-12 reps
3D Kneeling Sissy Squat AMRAP
4A DB Walking Lunges 24-40 total steps
4B Kneeling Hip Flexor to Reach Stretch 20 seconds/20 seconds each side
Only 1-2 rounds
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Adam Bisek, CSCS, B.S., PPSC, NSCA-CPT, NASM-PES, CES, PTAG, PN1 Owner BeSickFitness L.L.C.
Personal Trainer and Nutrition Coach Website:
www.besickfit.com
