Good morning, friends!

I hope you’re having a lovely week. Mine started on Monday with a little work, and then hiking to three waterfalls at RMNP. So fun!

I got my “play” in early, because the rest of this week is all work! I’m going camping on Friday, and I have five new online VIP clients starting on Monday (which is a LOT to start in one week,) so I’ve been working overtime all week to make sure I get their programs written and the starting materials sent by Friday. So far I’m about 50% done, but today I’ve blocked off the entire day (save for a crown for my tooth mid-morning) for program writing. So, I expect that to shoot up to more around 80% by EOD.

But today, I have a super fun workout for you guys! The other day at the gym, there were only one or two other members working out, so I busted out my tripod and filmed it to share with you.

The leg exercises in this lower body workout is pretty balanced as far as hip hinging and knee-bending movements go, but I’d also say it’s pretty glute-focused. My glutes were sore after doing this workout until last night, and I completed it on Sunday morning!

The video is pretty detailed, and shows each exercise and the order, but I’ve provided extra details below as far as workout format, tempo, special notations, etc.

Remember, if you try this, make sure to discuss any new changes in diet or exercise with your physician.

Leg Exercises! Detailed Lower Body Workout (with Video)

Activation

(since working with my new trainer, I’ve switched up how I warm up for lifting a little bit. I still do a dynamic warm up, which is composed of activation/stabilization and mobility, I also include some higher-strength activation exercises like the ones listed below.)

A1. Lying Hamstring Curl: 3×15 with a hold and a fast tempo up – the first 10 are done with my hips fully extended, and the second 5 are done lying fully down, as explained why in the video.

A2. Leg Extension: 3×12 w/ hold at top

A3. Resistance-Band DB RDL: 3×10 – for da glutes

Strength

B. Squats! 2 warm up sets @ 75% working load, then 4×6 at 135#

Hypertrophy

C1. DB Walking Lunges: 3×12 R&L

C2. Reverse Hack Squat Good Mornings w/ Resistance Band torque: 3×12 (don’t try this at home unless properly shown how to execute.)

D1. Hip Thrust: 3×12-15 w/ slight pause at top; fast tempo on the concentric

D2. Front Pulling Cable Squats: 3×15 – as I mention in the video, this is technically a squat, but there’s a deep hip hinge. That, plus the torque pulling forward, creates quite a bit of workload in the glutes.

Notes:

• This workout took me a little over an hour to do (but would probably take ~50 minutes without filming)
• I’m wearing basically the only workout tights I ever wear anymore, the Align crops. I bought them last year, and literally haven’t purchased another pair of workout tights since.
• As far as goals go right now, I’m just trying to gain a wee bit of muscle and lean out a bit. I want my online boot camp, Peak Physique to be EVEN better this next launch (in late July) and have been testing, re-testing, researching, etc. It’s gonna be bomb!
• The leg exercises in this workout are done on a lot of gym equipment – if ya’ll want a lower body workout w/ just DB’s or BB’s, let me know!

Have a lovely week, my friends!

What does your lifting split/routine look like right now?