Moving from a daily program schedule to a weekly set-up, we now rotate the Max Effort, Dynamic Effort, and Repetition Effort exercises over a weekly basis. Instead of having one exercise from each category each workout three days a week, now we have an entire day dedicated to a single category.
LOWER BODY ROTATION: WEEKLY
WEEK 1
Workout #1: Max Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Max Effort
Barbell Front Box Squat - 8,8,8
Skater Squat - 8,8,8 each leg
Hex Bar RDL - 8,8,8
Assistance Exercises
Banded Spanish Squat - 15,15,15
Glute Ham Raise - 12,12,12
Notes: Circuit the warm-up exercises. Use two light dumbbells held at eye height for the Skater Squat (for balance).
LOWER BODY ROTATION: WEEKLY
WEEK 1
Workout #2: Dynamic Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Dynamic Effort
Barbell Walking Speed Lunges - 6,6,6 each leg
Dumbbell Single Arm Snatch - 3,3,3, each arm
Dumbbell Jump Squat and Stabilization - 5,5,5
Assistance Exercises
Cossack Squat - 10,10,10 reps each leg
Single Leg Glute Bridge - 15,15,15 reps each leg
Notes: Circuit the warm-up exercises. Use two light dumbbells held at eye height for the Cossack Squat (for balance).
LOWER BODY ROTATION: WEEKLY
WEEK 1
Workout #3: Repetition Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Repetition Effort
Hex Bar Deadlift - 10,10,10,10
Yoke Bar Squat - 10,10,10,10
Body Weight Walking Lunges - 25,25,25 each leg
Assistance Exercises
Slider Leg Curl - 10,10,10
Sling Shot Hip Thrust - 10,10,10
Notes: Circuit the warm-up exercises.
LOWER BODY ROTATION: WEEKLY WEEK 2
In Week 2, we move to sets of 5 reps on Max Effort days. On Dynamic Effort days, try to increase your rep speed with each set. Finally, on Repetition Effort days, we add Drop Sets for additional muscle engagement. This week uses the same assistance and Dynamic Warm-Up exercises.
LOWER BODY ROTATION: WEEKLY
WEEK 2
Workout #1: Max Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Max Effort
Barbell Front Box Squat - 5,5,5,5
Skater Squat - 5,5,5,5 each leg
Add a weight vest if possible.
Hex Bar RDL - 5,5,5,5
Assistance Exercises
Banded Spanish Squat - 15,15,15
Glute Ham Raise - 12,12,12
Notes: Circuit the warm-up exercises. Use two light dumbbells held at eye height for the Skater Squat (for balance).
LOWER BODY ROTATION: WEEKLY
WEEK 2
Workout #2: Dynamic Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Dynamic Effort
Barbell Walking Speed Lunges - 6,6,6 each leg
Dumbbell Single Arm Snatch - 3,3,3, each arm
Dumbbell Jump Squat and Stabilization - 5,5,5
Assistance Exercises
Cossack Squat - 10,10,10 reps each leg
Single Leg Glute Bridge - 15,15,15 reps each leg
Notes: Circuit the warm-up exercises. Use two light dumbbells held at eye height for the Cossack Squat (for balance).
LOWER BODY ROTATION: WEEKLY
WEEK 2
Workout #3: Repetition Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Repetition Effort
Hex Bar Deadlift - 10,10,10 + Drop Set
AMRAP on last set.
Yoke Bar Squat - 10,10,10 + Drop Set
AMRAP on last set.
Body Weight Walking Lunges - 25,25,25 each leg
Assistance Exercises
Slider Leg Curl - 10,10,10
Sling Shot Hip Thrust - 10,10,10
Notes: Circuit the warm-up exercises.
LOWER BODY ROTATION: WEEKLY WEEK 3
For Week 3, we program a pyramid set for the Max Effort day, during which we build up to a heavy set of 3 reps. Dynamic Effort day features new exercises, while Repetition Effort day adds Mechanical Drop sets.
LOWER BODY ROTATION: WEEKLY
WEEK 3
Workout #1: Max Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Max Effort
Barbell Front Box Squat - 9,6,3
Skater Squat - 5,5,5,5 each leg
Add a weight vest if possible.
Hex Bar RDL - 9,6,3
Assistance Exercises
Banded Spanish Squat - 15,15,15
Glute Ham Raise - 12,12,12
Notes: Circuit the warm-up exercises. Use two light dumbbells held at eye height for the Skater Squat (for balance).
LOWER BODY ROTATION: WEEKLY
WEEK 3
Workout #2: Dynamic Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Dynamic Effort
Dumbbell Speed Bulgarian Squat - 6,6,6 each leg
Barbell Hang Clean - 3,3,3
Box Jump OR Broad Jump - 5,5,5
Assistance Exercises
Cossack Squat - 10,10,10 reps each leg
Single Leg Glute Bridge - 15,15,15 reps each leg
Notes: Circuit the warm-up exercises. Use two light dumbbells held at eye height for the Cossack Squat (for balance).
LOWER BODY ROTATION: WEEKLY
WEEK 3
Workout #3: Repetition Effort
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Repetition Effort
Squat Mechanical Drop Set - 3 sets
Barbell Front Squat - 8 reps
Barbell Back Squat - 8 reps
Hex Bar Deadlift - 10,10,10
Single Leg Box Squat - 10,10,10 each leg
Assistance Exercises
Slider Leg Curl - 10,10,10
Sling Shot Hip Thrust - 10,10,10
Notes: Circuit the warm-up exercises.
