Week 11 Training 3 - Lower Body

Table of Contents

Week 11 Training 3 - Lower Body

EXERCISE SETS x REPS REST
A1. Barbell or Dumbell Pause Hip Thrust (3-sec) 3 x 8-12 0 sec
A2. Barbell or Dumbbell Hip Thrust 3 x 8-12 3 min
B. Good Morning 3 x 15-20 2 min
C1. Dumbbell Deficit Reverse Lunge 3 x 8-12 ea 30 sec
C2. Single-Leg Pause Straight-Leg Hamstring Bridge (2-sec) 3 x 12-15 ea 2 min
D1. Glute March 2 x 12-15 ea 0 sec
D2. Bodyweight Hip Thrust 2 x 12-15 1 min

 

Ready to start learning?

Already have an Outside+ membership? Sign in

for only $3.99 $8.25 per month*

SPECIAL PRICE

  • Full access to Outside Learn courses
  • Exclusive training guides, meal plans, and members-only content from Outside Network publications
  • Gaia GPS Premium offline maps and Trailforks Pro global trail maps
  • $50 gear credit at Outside Shop
  • Free Outside Events Cycling Series ride and $30 off your first registration with RunReg, BikeReg, or TriReg
  • More than 600 hours of epic adventure films and series with Outside Watch
Join Outside+

* Memberships are billed annually.