Session 19 of 24
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Day 22 – Lower Body

Dynamic Warm Up

Repeat 2 times – 30 seconds per move

Butt Kickers


Hamstring Scoops

Quad Pulls

Knee Pulls

Spiderman Stretch with Rotation

Glute Bridges (Double Leg)

Glute Bridges (Single Leg)

Day 22 Demonstration Video - Lower Body

Each circuit is divided into 4 exercises.

Complete all exercises back to back before taking a full 90 rest.

Repeat each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

Circuit 1

Goblet Squat – 15 Reps

Football Squats – 30 Seconds

Stiff Leg Deadlift – 15 Reps

Football Squats – 30 Seconds

Circuit 2

Lunges with Shoulder Press – 15 Reps

Chair Jumps – 30 Seconds

Lateral Lunges with Bicep Curl – 15 Reps

Squat with Transverse Punch (No Weight) – 30 Seconds

Circuit 3

Alternating Step Ups with Bicep Curl – 15 Reps

Football Squats – 30 Seconds

Bulgarian Squat (No Weight) – 30 Seconds per leg

Alternating High Knees – 30 Seconds

Foam Rolling and Stretching

After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.