Lower-body endurance and full-body strengthening
11 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Prepare the hip-hinge pattern with a controlled range of motion before the Romanian Deadlift sets, without seeking a maximal stretch. Read more Read less
Prepare the hip-hinge pattern with a controlled range of motion before the Romanian Deadlift sets, without seeking a maximal stretch.
10 - 15 Repetitions
Activate the glutes before the leg work; hold a brief contraction at the top without increasing lumbar arching.
12 - 15 Repetitions
Perform the repetitions on each leg with a progressively increasing range of motion and without excessive momentum to prepare the hips and thighs. Read more Read less
Perform the repetitions on each leg with a progressively increasing range of motion and without excessive momentum to prepare the hips and thighs.
10 - 12 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Choose a load that allows you to maintain depth and control across all sets. Success means reaching the top of the prescribed range on every set with about two repetitions in reserve and stable technique. Read more Read less
Choose a load that allows you to maintain depth and control across all sets. Success means reaching the top of the prescribed range on every set with about two repetitions in reserve and stable technique.
Set
1: 12 - 18 Repetitions
Set
2: 12 - 18 Repetitions
Set
3: 12 - 18 Repetitions
Set
4: 12 - 18 Repetitions
Chain without rest
This variation adds a different working angle for the back using the available equipment. Keep the ribs controlled and use a comfortable shoulder range of motion. If the shoulder becomes uncomfortable, reduce the range of motion. Increase only using the smallest available increment. Read more Read less
This variation adds a different working angle for the back using the available equipment. Keep the ribs controlled and use a comfortable shoulder range of motion. If the shoulder becomes uncomfortable, reduce the range of motion. Increase only using the smallest available increment.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Set
4: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Perform the prescribed range on each leg. Use a bench or a very stable chair; if the setup is not safe, substitute Dumbbell Reverse Lunge. Keep about two repetitions in reserve. Read more Read less
Perform the prescribed range on each leg. Use a bench or a very stable chair; if the setup is not safe, substitute Dumbbell Reverse Lunge. Keep about two repetitions in reserve.
Set
1: 10 - 14 Repetitions
Set
2: 10 - 14 Repetitions
Set
3: 10 - 14 Repetitions
Chain without rest
The floor naturally limits the range of motion and removes dependence on a bench. Reach the top of the prescribed range on all sets with stable technique before increasing the load. Read more Read less
The floor naturally limits the range of motion and removes dependence on a bench. Reach the top of the prescribed range on all sets with stable technique before increasing the load.
Set
1: 12 - 18 Repetitions
Set
2: 12 - 18 Repetitions
Set
3: 12 - 18 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep the dumbbells light and the shoulder blades controlled. If the smallest load increase is too large, keep the current load rather than compromising execution. Read more Read less
Keep the dumbbells light and the shoulder blades controlled. If the smallest load increase is too large, keep the current load rather than compromising execution.
Set
1: 12 - 18 Repetitions
Set
2: 12 - 18 Repetitions
Chain without rest
Use a full range of motion and light support if needed. The longer sets are intended to build local muscular endurance; do not speed up the repetitions just to reach the top of the prescribed range. Read more Read less
Use a full range of motion and light support if needed. The longer sets are intended to build local muscular endurance; do not speed up the repetitions just to reach the top of the prescribed range.
Set
1: 15 - 25 Repetitions
Set
2: 15 - 25 Repetitions
Rest time : 1 minute
Standard
Cool-down
After the squat and lunge volume, keep the knees close together and pull only until mild tension is felt in the front of the thigh. Read more Read less
After the squat and lunge volume, keep the knees close together and pull only until mild tension is felt in the front of the thigh.
Set
1: 20 seconds - 30 seconds
Set
2: 20 seconds - 30 seconds
Rest time : 10 seconds
Relax the posterior chain with moderate tension, without intentionally rounding the lower back to seek more range of motion. Read more Read less
Relax the posterior chain with moderate tension, without intentionally rounding the lower back to seek more range of motion.
Set
1: 20 seconds - 30 seconds
Set
2: 20 seconds - 30 seconds
This workout is part of a complete program.
View program