Week 1 Training 1 - Lower Body

Table of Contents

Week 1 Training 1 - Lower Body

EXERCISE SETS x REPS REST
A. Dumbbell Split Squat 3 x 6-10 ea 2 min
B. Eccentric-Accentuated Romanian Deadlift

(4-second lowering phase)

 3 x 6-10 2 min
C1. Dumbbell Hip Thrust 3 x 12-15 30 sec
C2. Dumbbell Step-Up 3 x 6-10 ea 1 min
D. Prone Band Leg Curl 2 x 12-15 1 min
E. Feet-Elevated Bodyweight Glute Bridge 2 x 20-30 1 min

 

You can also download the Phase 1 Workouts if you prefer a printed version.

Dumbbell Split Squat

Eccentric-Accentuated Romanian Deadlift

Dumbbell Hip Thrust

Dumbbell Step-Up

Prone Band Leg Curl

Feet-Elevated Bodyweight Glute Bridge

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