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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.
Lower Body Pre-Exhaust
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
Repeat 2-4 times
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
Rest 60 seconds
Repeat 2-4 times
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
Rest 60-90 seconds
Repeat 2-4 times
Lower Body Finisher
4A DB Walking Lunges 24-40 total steps
4B Kneeling Hip Flexor to Reach Stretch 20 seconds/20 seconds each side
Rest 60 seconds
Only 1-2 rounds
Follow MPA Supps:
Adam Bisek, CSCS, B.S., PPSC, NSCA-CPT, NASM-PES, CES, PTAG, PN1 Owner BeSickFitness L.L.C.
Personal Trainer and Nutrition Coach Website: