Lower Body Archives Page 4 of 4 | Redefining Strength

The 10-7-3-1 Deadlift Workout

by Cori Lefkowith | Dec 7, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
IT Bands
Back/Traps

WORKOUT

Before you begin the 10-7-3-1 rounds, do a round or two of lighter back squats for 10 reps. Then complete 3 rounds of Circuit #1 with 1-2 minutes rest in between each round.

After completing Circuit #1, rest 2-3 minutes then begin Circuit #2. Complete 3-5 rounds, resting 30 seconds to 1 minute between rounds.

CIRCUIT #1:
10-7-3-1 Deadlift (Sumo or Conventional)

CIRCUIT #2:
8-12 reps per side Single Leg Deadlift
8-12 reps per side Side Lunges
8-12 reps per side Single Leg Glute Bridges Off Box

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
IT Bands
Back/Traps

NOTES:

These workouts are all for advanced lifters who can maintain good lifting form. When you first start out, use a light weight that allows you to maintain perfect form through all the reps. The sumo deadlift is described below but Conventional can be used.

For 10-7-3-1 rounds, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 rep and enough rest between rounds. You want to pick a weight that challenges you for the 10 reps. You will then proceed to use the little rest to help you complete a total of 21 reps with a weight you didn’t feel like you could do much more than 10 reps with. Beginners, who know correct form, start light for the first round and work up as they feel more comfortable until they are using a weight where they may even fail before the one rep.

EXERCISE DESCRIPTIONS:
Sumo Deadlift – Set your feet up at least shoulder-width apart. Point your toes slightly out. Set one or two kettlebells down between your legs or use a barbell pulled right up to your shins. If you use kettlebells, they should be centered between your heels. Sit your butt back and hinge forward slightly, keeping your back flat. Grab the handles or handle or barbell and keep your arms straight as you sink into a wide squat. Pull the kettlebells/barbell off the ground and stand up nice and tall. You almost want to pull up and back so that you don’t lean or fall forward. Squeeze your glutes at the top. Then sit your butt back and hinge over to bring the kettlebell(s)/barbell back to the ground. Touch them down and then stand back up. Make sure you are driving up off your heels and not rounding your back. Do not lean too far forward. And make sure you sink your butt. This is not a straight leg pull.

Single Leg Deadlift – Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg. To make the move harder, do a 3-5 count lower down toward the ground. Take 3-5 seconds to hinge over and then push straight back up. If that is still easy, then add a little bit of weight.

Side Lunges – Lunging with the right foot, step the right foot out toward “3″ on the clock. As you lunge out to the side, you are going to bend the right knee and sit your butt back. Keep your left leg straight. Both toes should be pointing straight ahead. Keep your right heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing. Complete all reps on one side before switching.

Single Leg Glute Bridges Off Box – Beginners should do a single leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the single leg bridge. Intermediate exercisers may want to do a two leg glute bridge with their heels up on the box. The single leg glute bridge off the box is an advanced progression. To do the glute bridge off the box, place your heels on the box. Your butt should be right against the box. Bend your arms to 90 degrees with just your upper arm on the ground. Lift one leg up and point the toe toward the ceiling. Do not bend that leg or use it to help you bridge up. Drive through the heel on the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Complete all reps on one side before switching.

Playground Lower Body Workout

by Cori Lefkowith | Dec 6, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

WORKOUT

Complete 3-5 rounds of each circuit. Rest 30 seconds to 1 minute between rounds and 2-3 minutes between circuits.

CIRCUIT #1:
8-15 reps each side Lateral Bench Step Ups
8-15 reps each side Power Bench Step Up

CIRCUIT #2:
8-15 reps each side Bench Step Downs
8-15 reps each side Lateral Bench Shuffle

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

NOTES:

Choose as high a bench as you can manage. The lower the bench the easier it will be. You can also use stairs or any platforms on the playground that are the correct height. This can easily be performed at home or at the gym as well with a box or step.

Because you won’t necessarily add weight, you can challenge yourself even more by doing timed circuits instead. Set a timer for 15 minutes for each circuit and see how many rounds you can do!

EXERCISE DESCRIPTIONS:

Lateral Bench Step Ups – The higher the bench you use, the harder this move will be. Do not use a bench that is too high. If you have to push off the foot on the ground or if you really lean forward to propel yourself up, the bench is too high. Stand with the bench next to your right side. Place your right foot on top of it without rotating toward the bench. Drive up through the heel of the foot on the bench until you are standing on the bench. Drive the left knee up as you lift up onto the box. Then step back down and repeat. Keep your chest up as you drive up. Do not lean forward or let your heel on top of the bench come up. Complete all reps on one side before switching.

Power Bench Step Up – Pick a bench that you can explode up off of that isn’t too high. Beginners should use a lower bench while advanced exercisers will want to use a higher bench but something they can easily step onto. Place one foot on top of the bench. Driving up off the foot on top of the bench, jump up in the air. In the air, switch and land with the other foot on top of the bench. Touch the other toe to the ground and then explode back up, pushing up off the foot on the bench. Jump up as high as possible, driving off the foot on the bench to switch and land with the other leg on top of the bench. Keep alternating until all reps are complete.

Bench Step Downs – Start standing on the bench so that you can step off of it to the side with your left foot. Your right foot will be on the edge of the bench as if you are going to step down onto your left foot. Slowly hinge forward, keeping your back flat. Push your butt back as you bend your right knee, dropping your left foot toward the ground. Do not touch your left foot down. Once you go as low as you can, drive right back up to standing. Do not do more than touch your left toe down. You don’t want to be able to push off your left foot at all. Make sure you are only driving through your right heel and not using your left foot on the ground.

Lateral Bench Shuffle – Pick bench that you can explode up off of that isn’t too high. Beginners should use a lower bench while advanced exercisers will want to use a higher bench but something they can easily step onto. You should be standing facing forward with the bench to one side. You will place your foot laterally on top of it. If the bench is on your right, place your right foot on top. Driving up off the foot on top of the bench, jump up in the air. In the air, switch and land with the other foot on top of the bench, shuffling over the bench and on to the other side. Touch the other toe to the ground and then explode back up, pushing up off the foot on the bench. As you jump up and switch which foot is on the bench, you are shuffling back and forth over the bench. Jump up as high as possible, driving off the foot on the bench to switch and land with the other leg on top of the bench. Keep alternating until all reps are complete. If you can’t move quickly, use a lower bench. If there is no bench that you can go over because they all have backs, you can use a tree stump or a log or even find something to use as a hurdle and do hurdle hops instead of the bench shuffle.

The 15-Minute Leg Destroyer

by Cori Lefkowith | Dec 5, 2013

WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Groin
Hips/Glutes

WORKOUT

Set timer for 15 minutes. Complete as many rounds of the circuit below as possible, resting only as needed. Record how many rounds and reps you complete.

CIRCUIT:
8-12 reps per side Split Squats
10-20 reps Squat Jacks
5-10 reps per side Sit Thrus

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Hamstrings
Groin
Hips/Glutes

NOTES:

Do not go to failure on any move because that will cause you to need to rest. Stop a few reps short so you can keep moving from exercise to exercise. Rest only as needed because your goal is to do as much work in the 15 minutes as possible.

EXERCISE DESCRIPTIONS:

Split Squats – Step one foot forward into a wide lunge stance. Keeping your chest up nice and tall, bend your knees as if you are kneeling onto the ground. Keep your front heel down and drive through that heel to come back to standing. Do not step your feet back together once you stand back up. Keep the wide stance, sinking down and standing back up on that side until all reps are completed. Then step back and step the other foot forward. Hold dumbbells in each hand to make the move harder.

Squat Jacks – Squat jacks are a variation of the basic jumping jack. Start with your hands by your side and your feet together. Then squat down with your feet together. Get as low as you can. Then jump your feet out to between about hip-width and shoulder-width apart. Stay low in the squat even as you jump out. As you jump out, also bring your hands up and together overhead. When you jump back in, bring your hands back down to your sides. Stay low in the squat the entire time.

Sit Thrus – Start on your hands and knees. Flex your feet and press up onto your hands and toes with your hands under your shoulders and your knees under your hips. You will then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Move as quickly as you can back and forth. Beginners may need to move slowly or even start in a more spread out position with their legs out straight.

The Sandbag Glute Workout

by Cori Lefkowith | Dec 4, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Groin
Hips/Glutes
Back

WORKOUT

Complete 3-5 rounds of each circuit. Rest 30 seconds to 1 minute between rounds and 1-2 minutes between circuits.

CIRCUIT #1:
8-12 reps per side Zercher Side Lunge
8-12 reps per side Single Leg Glute Bridge Off Box

CIRCUIT #2:
8-12 reps per side Single Leg Deadlift
15-20 reps Reverse Hypers

CONDITIONING
Perform 3-5 rounds of the conditioning below. The exercise should be performed for 20 seconds with 40 seconds to 1 minute of rest between rounds.

20 seconds Pivoting Squat

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Groin
Hips/Glutes
Back

NOTES:

EXERCISE DESCRIPTIONS:

Zercher Side Lunge – Start standing with the sandbag up at your chest. Do not let the sandbag sink or you elbows drop toward the ground. Keep the sandbag up under your chin. Then step out to the side with one foot. Keep both feet pointing straight ahead as you sink down into the leg that stepped out. Sit your butt back as you bend the knee of the leg that stepped out. Keep the other leg straight as you sink into the side lunge. Make sure both heels stay down as you lunge. Do not lean forward too much. Keep your chest up and back flat. Then driving off the heel that stepped out, come back to standing. You should be able to drive right back up to standing without bending the other leg. If you can’t drive right back up to standing, the weight is too heavy or you lunged out too far. Beginners may want to start with just bodyweight and not lunge out as far. Alternate lunges to each side until all reps are complete.
Single Leg Glute Bridge Off Box – Beginners should do a single leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the single leg bridge. Intermediate exercisers may want to do a two leg glute bridge with their heels up on the box. The single leg glute bridge off the box is an advanced progression. To do the glute bridge off the box, place your heels on the box. Your butt should be right against the box. Bend your arms to 90 degrees with just your upper arm on the ground. Lift one leg up and point the toe toward the ceiling. Do not bend that leg or use it to help you bridge up. Drive through the heel on the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Complete all reps on one side before switching.

Single Leg Deadlift – For this move you can hold a sandbag in a couple of different ways. Beginners will want to hold the sandbag in both hands in front of them while more advanced exercisers may want to do a suitcase single leg deadlift, holding the sandbag in the opposite hand from the standing leg. The suitcase deadlift will force you to use your core more to prevent rotation. Whichever you do, use a weight that challenges you. Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of the lifted foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg.Beginners may also use a slider to help guide them and help them maintain balance. Place the slider under the leg to be “lifted.” But instead of lifting the leg off the ground, as you hinge over, you are going to slide the leg back on the slider. Keep your back flat and your standing leg bent. To stand back up, slide the slider back in as your torso comes back up.

Reverse Hypers – Lie face down on a table, bench or box. Make sure your hips are right at the edge. Hold on to something in front of you if you want. Keep your upper body relaxed. Squeeze your legs together and point your toes out. Lift your legs to basically parallel to the ground, keeping your legs straight. Do not hyperextend your back and lift way higher than parallel. You do not want to feel this in your low back. Hold for 2-5 seconds and then lower down. Keep your core tight and really squeeze your glutes as you lift.

Pivoting Squat – Hold the sandbag on the handles with your palms facing each other. Set your feet about shoulder-width apart, maybe a little bit wider. Pivot to the left, bringing the sandbag outside your knee. When you pivot, you are going to come up on the back toe (the right toe in this case) and bend both knees. You will then swing the sandbag up and around the front and pivot to the right. Bring the sandbag outside your right knee as you pivot your left toe so that you are lunging to the right. Move as quickly as possible pivoting from side to side. Beginners may want to “place” the sandbag on each side instead of swinging it to give them more control.

Stronger Legs For Running

by Cori Lefkowith | Dec 3, 2013

WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

WORKOUT
Perform 3-5 rounds of the following circuits. For circuit 1, the lunge matrix, go right from one side to the other with little to no rest between sides and rounds. For the second and third circuits, rest 30 seconds to 1 minute between rounds. Rest 1-2 minutes between circuits.

CIRCUIT #1:
3 reps of each Lunge in the Lunge Matrix

CIRCUIT #2:
10-15 reps per side Skater Lunge
10-15 reps per side Skater Hops

CIRCUIT #3:
10-15 reps per side Single Leg Squats
5-10 reps 90 Degree Rotational Squat Jumps

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

NOTES:
Focus on progressing the moves every time you do this. For the lunge matrix add arm drivers. For the skater lunges, add weight or slow down the tempo. For the plyometric moves, move more quickly. For single leg squats, use a lower box or TRX/XT straps.

EXERCISE DESCRIPTIONS:
Lunge Matrix – The easiest way to remember all the lunges is to think about lunging around a clock. Start facing “12” on the clock. Doing all the lunges first moving the left foot…

Front Lunge: Step the left foot forward and sink down into a front lunge. Bend both the front and back knees. Make sure you do not lean forward as you lunge forward. Also make sure you drive off your front heel to push back to standing.
Angled Front Lunge: After returning to standing after the front lunge, you will again lunge forward, but this time out at an angle. Lunge forward toward “11″ on the clock with your left foot. Bend both your back and front knees as you lunge forward, keeping both toes pointing straight ahead. Then drive off your left heel to come back to standing.
Side Lunge: Again lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your leftt heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing.
Backward Rotational Lunge: Next you will lunge back toward “7″ on the clock with your left foot. Your left foot, when you step back, will be perpendicular to your right foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight. Do not let the left heel come up. Keep your chest up and sit your butt backward. Driving off your left heel, push back to standing. Make sure that your right toe doesn’t rotate but continues to point toward “12.” Also make sure your right leg does not bend.
Backward Hinge: Again moving the left foot, step your left foot back so that the toe is even with the heel of your right foot. Both toes will point toward “12.” After taking the little step back, you are going to hinge over at the hips, pushing your butt back toward the wall behind you. You will feel a stretch down your hamstrings. Then stand back up and step forward.
Curtsy Lunge: Take your left foot and step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg.
Forward Cross Lunge: Lunge forward and across toward about “2″ on the clock with your left foot. Pivot your left foot so that your feet are perpendicular. Sink down into a lunge, bending both knees. Make sure your left heel stays down as you lunge. Then drive off your left heel to come back to standing.
All seven lunges listed above completes the lunge sequence on one side.
One round on each side will be 3 reps of each of the seven lunges. You will complete 3 front lunges before moving on to the angled front lunge. You will complete 3 reps of the angled lunge before doing a side lunge.
One round is 21 total lunges. Advanced exercisers can add in arm drivers, reaching up toward the ceiling then down toward the ground on each lunge.

Skater Lunge – Start by standing on your right leg. Start to bend your right knee as you drive your left leg back. You are going to hinge forward as you also squat down on your right leg. Once you’ve gone as low as you can, keeping your chest up, you will come back to standing. Try not to touch your left toe down between reps. Move your arms as if running in slow motion. As your left leg goes back, your right arm will go back. As your left leg comes forward, your right arm will come forward. Slow down the tempo of this move to make it harder. Take 3-5 seconds to squat down and then quickly pop back up to standing.

Skater Hops – Start to one side of the space you have to use. You are going to jump lateral, hopping from one foot to the other while trying to move as quickly and cover as much distance as possible. If you start to the right, you are going to push off your right leg and push yourself laterally as far as you can. When you land, you will land on your left leg. Keep your chest facing straight ahead. As you land, sink into a variation of the skater lunge. Then push off your left leg and jump back right, landing on your right foot. Try not to touch the other foot down when you land. Only touch if you need to. Beginners may need to go slower and not jump as far. As you advance, do not pause on either side of the jump to balance. Also, make sure you are jumping as far as quickly as possible.

Single Leg Squats – Choose a variation of the single leg squat that is right for you. Beginners may use a box step while more advanced lifters may use a doorway, TRX or XT straps for balance. If you can do a full pistol squat or use a plate weight to counter balance you, do that variation. Choose as hard a variation as you can do. To perform the basic single leg squat to bench, you will start by standing on one leg. Hold the other leg straight out in front of you. Lower yourself down until you are sitting on the box or table. Then driving off the heel on the ground, stand back up. Do not lean way forward or touch your raised foot to the ground. If you use a box, the more you allow yourself to sit down, the easier the move will be. The more you just lightly touch the box and come right back up, the harder the move will be. Also the lower the box you use or the lower down you go on any variation, the harder the move will be.

90 Degree Rotational Squat Jumps – One rep of the 90 Degree Rotational Squat Jumps is actually four squat jumps. You will start facing forward with your feet about hip-width to shoulder-width apart. Squat down and then as you jump up, rotate to the right about 90 degrees. As you land go right back into a squat to load for the next jump. Do not land with your legs straight even if you are a beginner. Beginners may not be able to go right back into the squat, which is ok. Everyone will squat though before jumping back center. When you land back center, squat down and jump 90 degrees to the left. Then load again and jump back to the center. That is one rep. Repeat by jumping back to the right.