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Matt - Lower Body

 Hey Matt!

Here is your new Lower Body workout!

Remember to text me when you finish.

Have fun!

  Michael


WARM UP!

- 6 minutes light-moderate cardio on elliptical + Dynamic total body warm up

X Behind the head

X Behind the head

- 5 reps

This Guy

This Guy

- 5 reps

This Guy

Reach and Open

- 5 reps

Palms Out and Up

Palms Out and Up

- 5 reps

March in Place

March in Place

- 5 reps each side

Standing Kick Buts

Standing Kick Buts

- 5 reps each side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 5 reps each side

AFTER THE LAST SET GO DIRECTLY INTO...

PART #01

- SUPERSET: Hip Flexor Stretch from push up position x Reaching Squat Jump

- REST IN BETWEEN SETS: No breaks

- SETS: 2

Hip Flexor Stretch from push up position

Hip Flexor Stretch from push up position

- REPS: 10 per side/ alternating with each rep (20 reps)

Reaching Squat Jump

Reaching Squat Jump

- REPS: 20

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO DIRECTLY INTO...

PART #02

Stiff-Legged Deadlift

Stiff-Legged Deadlift

- WEIGHT: 2- 20 LB DBs

- REPS: 12 slow

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #03

Reaching Squat Jumps

Reaching Squat Jumps

- REPS: 20

SETS: 1

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO DIRECTLY INTO...

PART #04

- SUPERSET: Sumo Goblet Squat x Body Weight Squat

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Sumo Goblet Squat

Sumo Goblet Squat

- WEIGHT: 20 LB DB or KB

- REPS: 12

Body Weight Squat

Body Weight Squat

(can use stability ball against the wall)

- REPS: 10 w/ 5-count hold on bottom

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #05

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 45 seconds

- SETS: 1

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO DIRECTLY INTO...

PART #06

Step-to-lunge

Step-to-lunge

- REPS: 10 per side/ one side at a time (20 total)

- REST IN BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between 1 and 2 or 3 and 4

- SETS: 4

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #07

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 45 seconds

- SETS: 1

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO DIRECTLY INTO...

PART #08

- SUPERSET: Jesus Sit Ups x Leg Raises

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

Jesus Sit Ups

Jesus Sit Ups

- REPS: 12

Leg Raises

Leg Raises

- REPS: 10

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #09

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 45 seconds

- SETS: 1

COOL DOWN

- Stretch moving into each stretch gradually increasing range of motion until you hold. Hold 5-10 seconds.

- OPTIONAL: 5-10 minutes light-moderate cardio on elliptical, stair machine, whatever just to get the blood circulating and to burn a few extra calories.


Great work!

Remember to check-out with me.