Lower body and muscle maintenance

6 Exercises

Required equipment

Muscles

Standard

Warm-up

Walk at a gradually increasing pace to raise body temperature without creating fatigue before lower-body work.

4 minutes - 5 minutes

Standard

Main

Keep approximately 2 repetitions in reserve and maintain consistent technique. Reduce the load if range of motion or control deteriorates. Read more

Keep approximately 2 repetitions in reserve and maintain consistent technique. Reduce the load if range of motion or control deteriorates.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Keep the back neutral and focus on tension in the hamstrings and glutes. Limit the range of motion if the pelvis begins to tuck under. Read more

Keep the back neutral and focus on tension in the hamstrings and glutes. Limit the range of motion if the pelvis begins to tuck under.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Use a comfortable, controlled range of motion. Avoid lifting the pelvis off the backrest to maintain movement quality.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 45 seconds

Control the return and keep the pelvis stable. Volume is intentionally moderate to support recovery while in a calorie deficit. Read more

Control the return and keep the pelvis stable. Volume is intentionally moderate to support recovery while in a calorie deficit.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions

Standard

Cool-down

Perform the stretch without pain and without forcing maximum range of motion.

30 seconds - 45 seconds

This workout is part of a complete program.

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Intro