You can insert these standalone workouts anywhere into your current program. They can help bust plateaus or provide relief from the monotony of grinding out the same old program.
These workouts take full advantage of some of my favorite fitness equipment for strengthening the lower body, increasing challenge and resistance, and providing physically rewarding variation in existing routines. Including work programmed for dumbbells, the suspension trainer (or gymnastic rings), and sled, each of these workouts can serve as a goal, a starting point for a new program, or just a nice change of pace.
LOWER BODY DUMBBELL WORKOUTS
There are several advantages to incorporating dumbbells into your daily workouts, separate and distinct from other weight-based or resistance training. Dumbbells afford a greater level of variety, which prevents physical and mental burnout, enhancing potential growth. They also allow for unilateral training (training one limb at a time), which increases core stability and can improve on any muscular imbalances created by the lifter.
You can substitute dumbbells into almost any exercise that calls for a barbell, or which uses body weight. Therefore, I wanted to create a set of workouts for this book using dumbbells where they are best suited to improving the lower body:
With that in mind, the protocol in this section makes of the following set types. If any of these terms are unfamiliar, see the section on Key Terms and Definitions, page 45.
For over 200 dumbbell workouts, please check out The Dumbbell Workout Handbook: Weight Loss and Dumbbell Workout Handbook: Strength and Power.
LOWER BODY DUMBBELL WORKOUTS
Workout #1: Dumbbell 747 Squats
Dumbbell Goblet Squat - 3 sets
Set 1: 7 reps using a moderate weight
Set 2: 4 reps with more weight
Set 3: Finish the set by doing another 7 reps using a lighter weight
LOWER BODY DUMBBELL WORKOUTS
Workout #2: Dumbbell 747 Deadlifts
Dumbbell or Kettlebell Sumo Deadlift - 3 sets
Set 1: 7 reps using a moderate weight
Set 2: 4 reps with more weight
Set 3: Finish the set by doing another 7 reps using a lighter weight
LOWER BODY DUMBBELL WORKOUTS
Workout #3: Dumbbell 747 Lunges
Dumbbell Bulgarian Squat - 3 sets
Set 1: 7 reps each leg using a moderate weight
Set 2: 4 reps each leg with more weight
Set 3: Finish the set by doing another 7 reps using a lighter weight
LOWER BODY DUMBBELL WORKOUTS
Workout #4: Dumbbell Pre-Exhaust Glutes
Pre-Exhaust
Dumbbell Hip Thrust - 4 sets of 10 reps
Strength Set
Dumbbell or Kettlebell Sumo Deadlift - 4 sets of 10 reps
LOWER BODY DUMBBELL WORKOUTS
Workout #5: Dumbbell Pre-Exhaust Quads
Pre-Exhaust
Dumbbell Bulgarian Squat - 4 sets of 10 reps
Strength Set
Dumbbell Goblet Squat - 4 sets of 10 reps
LOWER BODY DUMBBELL WORKOUTS
Workout #6: Dumbbell PSD Glutes
Pre-Exhaust
Dumbbell Bulgarian Squat - 3 sets of 10 reps
Strength Set
Dumbbell Goblet Squat - 3 sets of 6 reps
Drop Set
Dumbbell Hip Thrust (using less weight than Pre-Exhaust set) - 3 sets of 20 reps
LOWER BODY DUMBBELL WORKOUTS
Workout #7: Dumbbell PSD Quads
Pre-Exhaust
Dumbbell Reverse Lunge - 3 sets of 10 reps
Strength Set
Dumbbell Goblet Squat - 3 sets of 8 reps
Drop Set
Dumbbell Reverse Lunge (using less weight than Pre-Exhaust set) - 3 sets of 20 reps
LOWER BODY DUMBBELL WORKOUTS: DENSITY TRAINING
The following is a list of the guidelines used to put together the Density Training routines in this section, to let you easily build your own Density Training workouts.
PROGRAM NOTES
LOWER BODY DUMBBELL WORKOUTS
Density Training Workout #1: Hypertrophy
Dynamic Warm-Up: Activate
Linear Banded (VMO) Low Bow Step-Up - 2 sets of 10 reps each leg
Mini Band or Sling Shot Lateral Walk - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Band Overhead Squat Pattern - 2 sets of 12 reps
Kneeling Thoracic Rotations - 2 sets of 8 deep breaths each side
20-Minute Density Workout
Dumbbell Goblet Squat - 3–4 sets of 10 reps
Dumbbell RDL - 3–4 sets of 10 reps
Dumbbell Walking Lunge - 3–4 sets of 10 reps each leg
Dumbbell Glute Bridge - 3–4 sets of 15 reps
LOWER BODY DUMBBELL WORKOUTS
Density Training Workout #2: Strength
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Squat - 2 sets of 20 reps
Lateral Banded RDL - 2 sets of 8 reps each leg
Dynamic Warm-Up: Mobilize
Linear Banded Lunge Stretch - 2 sets of 10 reps each side
PVC or Barbell Overhead Squat - 2 sets of 12 reps
20-Minute Density Workout
Dumbbell Reverse Lunge - 3–4 sets of 5 reps each leg
Dumbbell or Kettlebell Sumo Deadlift - 3–4 sets of 6 reps
Dumbbell Skater Squat - 3–4 sets of 5 reps each leg
Slider Leg Curl - 3–4 sets of 10 reps
LOWER BODY DUMBBELL WORKOUTS
Density Training Workout #3: Power
Dynamic Warm-Up: Activate
Linear Banded Kneeling Hip Extension - 2 sets of 15 reps
Lateral Banded Bulgarian Squat - 2 sets of 12 reps each leg
Dynamic Warm-Up: Mobilize
Floor Medicine Ball Thoracic Rotations - 2 sets of 8 deep breaths each side
Lateral Banded Lunge Stretch - 2 sets of 10 reps each side
20-Minute Density Workout
Dumbbell Jump Squat - 3–4 sets of 5 reps, fast
Dumbbell or Kettlebell Single Arm Snatch - 3–4 sets of 3 reps each arm, fast
Dumbbell Split Squat Jump - 3–4 sets of 3 reps each side, fast
Dumbbell Single Leg Hip Thrust - 3–4 sets of 8 reps each side, fast
LOWER BODY DUMBBELL WORKOUTS
Density Training Workout #4: Endurance
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Diagonal Walk - 2 sets of 20 reps
Machine Leg (VMO) Extension - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Banded Hamstring Stretch - 2 sets of 12 reps each leg
Cossack Squat - 2 sets of 8 reps each side
20-Minute Density Workout
Dumbbell Cossack Squat - 3–4 sets of 10 reps each side
Dumbbell or Kettlebell Sumo Deadlift - 3–4 sets of 20 reps
Body Weight Walking Lunges - 3–4 sets of 20 reps each leg
Backward Sled Pull - 3–4 sets of 20 yards
LOWER BODY DUMBBELL WORKOUTS: UNILATERAL TRAINING
Every person, regardless of age, strength level, ability, and/or sport should include some sort of unilateral training in their routines. Unilateral training helps develop core stability, keeps joint healthy, and improves stabilizing muscles.
LOWER BODY DUMBBELL WORKOUTS: UNILATERAL TRAINING
Workout #1
Dynamic Warm-Up: Activate
Physioball Crunch - 2 sets of 12 reps
Single Leg Hip Thrust - 2 sets of 20 reps each leg
Dynamic Warm-Up: Mobilize
Linear Banded Lunge Stretch - 2 sets of 10 reps each side
Floor Medicine Ball Thoracic Rotations - 2 sets of 8 deep breaths each side
Barbell Front Squat - 3 sets of 5 reps
Dumbbell Single Arm Single Leg Deadlift - 4 sets of 6 reps each leg
Dumbbell Goblet 45-degree Reverse Lunge - 3 sets of 12 reps each leg
Dumbbell Single Leg Hip Thrust - 3 sets of 12 reps each leg
LOWER BODY DUMBBELL WORKOUTS: UNILATERAL TRAINING
Workout #2
Dynamic Warm-Up: Activate
Superman - 2 sets of 20 reps
Standing Cable (attached to knee or ankle) Hip Adduction - 2 sets of 12 reps each leg
Dynamic Warm-Up: Mobilize
Banded Hamstring Stretch - 2 sets of 12 reps each leg
Bretzel Stretch - 2 sets of 5 deep breaths each side
Barbell Sumo Deadlift - 3 sets of 5 reps
Dumbbell Counterbalance Single Leg Box Squat - 4 sets of 8 reps each leg
Dumbbell Carry Single Leg RDL to Walking Lunge - 3 sets of 6 reps each exercise, alternating
Suspension Trainer Leg Curl - 4 sets of 15 reps
LOWER BODY DUMBBELL WORKOUTS: UNILATERAL TRAINING
Workout #3
Dynamic Warm-Up: Activate
45-degree Bench Back Extension - 2 sets of 20 reps
Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side
Barbell Hip Thrust - 3 sets of 8 reps
Dumbbell Single Arm Clean and Jerk - 3 sets of 5 reps
Dumbbell Front Rack Step-Up to Reverse Lunge - 3 sets of 6 reps each exercise, alternating
Slider Leg Curl - 2 sets of 20 reps
LOWER BODY SUSPENSION TRAINER WORKOUTS
The workouts in this section focus on working the major muscles of the lower body—quads, hamstrings, and glutes—through use of the suspension trainer. The suspension trainer can be the perfect tool for warm-ups, assistance exercises, and recovery week programs.
PROGRAM NOTES
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #1: Warm-Up 1
Dynamic Warm-Up: Activate
Suspension Trainer Reverse Lunge - 2 sets of 12 reps each leg
Suspension Trainer Leg Curl - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Banded Hamstring Stretch - 2 sets of 12 reps each leg
Bretzel Stretch - 2 sets of 5 deep breaths each side
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #2: Warm-Up 2
Dynamic Warm-Up: Activate
Suspension Trainer Glute Bridge - 2 sets of 15 reps
Suspension Trainer Pistol Squat - 2 sets of 10 reps each leg
Dynamic Warm-Up: Mobilize
Couch Stretch - 2 sets of 10 reps each side
Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #3: Warm-Up 3
Dynamic Warm-Up: Activate
Suspension Trainer Cossack Squat - 2 sets of 10 each side
Suspension Trainer Fallouts - 2 sets of 10 reps
Dynamic Warm-Up: Mobilize
Medicine Ball Thoracic Extension - 2 sets of 8 deep breaths each side
Wall Half Kneeling 3-Way Ankle Mobility - 2 sets of 5 reps each direction each ankle
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #4: Warm-Up 4
Dynamic Warm-Up: Activate
Suspension Trainer Step Behind Lunge - 2 sets of 12 reps each side
Suspension Trainer Leg Curl - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Toes Up PVC or Barbell RDL - 2 sets of 12 reps
Band Overhead Squat Pattern - 2 sets of 12 reps
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #5: Assistance Program 1
Reverse Lunge - 4 sets of 20 reps per leg Glute Bridge - 4 sets of 20 reps
Lateral Squat - 4 sets of 20 reps per side Leg Curls - 4 sets of 20 reps
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #6: Assistance Program 2
Skater Squat - 4 sets of 20 reps per leg
Single Leg Glute Bridge - 4 sets of 10 reps each leg
Cossack Squat - 4 sets of 10 reps per side
Single Leg Curls - 4 sets of 10 reps each leg
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #7: Recovery 1
Glute Bridge - 3 sets of 10 reps
Lateral Squat - 2 sets of 10 reps per side
Single Leg Curls - 3 sets of 8 reps each leg
Mobility
Floor Medicine Ball Thoracic Rotations - 2 sets of 8 deep breaths each side
Lateral Banded Lunge Stretch - 2 sets of 10 reps each side
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #8: Recovery 2
Leg Curls - 3 sets of 15 reps
Skater Squat - 2 sets of 10 reps per leg
Single Leg Glute Bridge - 3 sets of 8 reps each leg
Mobility
Lunge Yoga Rotations - 2 sets of 8 reps each side
Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side
LOWER BODY SUSPENSION TRAINER WORKOUTS
Workout #9: Recovery 3
Cossack Squat - 2 sets of 10 reps per side
Reverse Lunge - 2 sets of 12 reps per leg Glute Bridge - 2 sets of 20 reps
Mobility
Linear Banded Lunge Stretch - 2 sets of 10 reps each side
PVC or Barbell Overhead Squat - 2 sets of 12 reps
LOWER BODY GLUTES WORKOUTS
When looking to strengthen the lower body, we want to try to work the glutes from all angles. Glutes have a high activation during the traditional Squat, Deadlift, and Lunge movements; however, to have a well-rounded glute program you must also include movements that highlight:
The options are endless. In this section we’ve given you five time-tested, brutal glute workouts, but we encourage everyone to experiment with the exercises that work best for you and create your own circuit!
PROGRAM NOTES
LOWER BODY GLUTES WORKOUTS
Workout #1
Barbell Hip Thrust - 3–4 sets of 12 reps
Place a Sling Shot or Mini Band below your knees. Drive the barbell up (Hip Thrust), while pushing against the bands with both knees (for Hip External Rotation).
LOWER BODY GLUTES WORKOUTS
Workout #2
Barbell Hip Thrust - 2–3 sets of 12 reps
45-degree Back Extension with Glute Squeeze (at the top) - 2–3 sets of 20 reps
Double Mini Band Squat Hip Rotations - 2–3 sets of 20 reps
Hold a half-depth Squat and push against the bands for prescribed reps.
LOWER BODY GLUTES WORKOUTS
Workout #3
Banded Hip Thrust - 2–3 sets of 20 reps
Body Weight Bulgarian Squat - 2–3 sets of 15 reps each leg
Double Mini Band Lateral Walks - 2–3 sets of 15 steps in each direction
LOWER BODY GLUTES WORKOUTS
Workout #4
Single Mini Band Lateral Walk - 2–3 sets of 15 steps in each direction
Keep band looped around your feet at the arch.
Banded Kneeling Hip Extension - 2–3 sets of 20 reps
Front Foot Elevated Split Squat - 2–3 sets of 15 reps each leg
LOWER BODY GLUTES WORKOUTS
Workout #5
Single Leg Double Mini Band Hip Thrust - 2–3 sets of 15 reps each side
Keep one band above the knees, one band below the knees.
Banded Dumbbell RDL - 2–3 sets of 12 reps
Keep band looped around your waist (similar to a seat belt) and anchored behind you to a Power Rack.
Double Mini Band Diagonal Walks - 2–3 sets of 20 steps forward,
20 steps backward
Step at 45-degree angles.
It should come as no surprise that I love the sled! Sleds can benefit every person’s program, and can be used in a multitude of ways, providing specific conditioning and acceleration training that you can do virtually anywhere. Sledding improves strength and conditioning without damaging your strength and muscle gains due to a lack of eccentric stress (the negative or lowering of weight aspect of a movement). It’s also great for rehab because it is low impact and joint friendly.
The workouts presented here are in addition to the sled workouts featured in the Lower Body Powerhouse program.
LOWER BODY SLED WORKOUTS
Workout #1
Push/Pull Medley
1 set = Push (forward) the Sled 20 - 40 yards and then Pull (backward) the Sled back to the original line
Notes: Choose a weight and distance appropriate for your abilities and goals. Go for 6–8 reps after your workout.
LOWER BODY SLED WORKOUTS
Workout #2
Sled 20-Yard Ladder
Set 1: 90 lbs. (2 plates)
Set 2: 135 lbs. (3 plates)
Set 3: 180 lbs. (4 plates)
Set 4: 225 lbs. (5 plates)
Set 5: 270 lbs. (6 plates)
Set 6: 225 lbs. (5 plates)
Set 7: 180 lbs. (4 plates)
Set 8: 135 lbs. (3 plates)
Set 9: 90 lbs. (2 plates)
Notes: Choose a weight and distance appropriate for your abilities and goals. Essentially, work up to the heaviest sled you can push for 20 yards, and work your way back to 90 lbs.
LOWER BODY SLED WORKOUTS
Workout #3
10-Minute Sleds
Push 2, 3, or 4 plates (based on your strength) for 10–20-yard reps - AMRAP in 10 minutes
Notes: Get as much work done as possible in 10 minutes. Record how many 20-yard sled pushes you can do with two, three, or four plates.
LOWER BODY SLED WORKOUTS
Workout #4
Conditioning Sled
Hook yourself up to your sled (an old backpack works well) and walk for 20 minutes.
LOWER BODY SLED WORKOUTS
Workout #5
Upper Body Sleds
Backward Sled Walk to Row - 4–6 sets of 8 reps
Backward Sled Walk to Bicep Curl - 4–6 sets of 8 reps
Use 25% weight used for Row.
This set of workouts is probably quite different from other circuits you have done before. Seeing as this book is focused on building up your lower body, this program does not include any core or upper body exercises, normally implemented to extend a circuit or provide rest to the legs.
All these Blitzes are based on the foundational movements in the Progression/Advancement chart found on page 16. They also follow a systematic approach to increased difficulty, combining Super Sets, Circuits and Compound Sets.
BODY WEIGHT BLITZ
Workout #1: Super Set
1A. Walking Lunges - 2–3 sets of 20 reps each leg
1B. Single Leg Alternating Glute Bridge - 2–3 sets of 20 reps each leg
2A. Reverse Lunge - 2–3 sets of 20 reps each leg Single Leg
2B. Alternating Deadlift - 2–3 sets of 20 reps each leg
Touch your shin with the opposite hand each rep.
BODY WEIGHT BLITZ
Workout #2: Circuit
1A. Bulgarian Squat - 2–3 sets of 20 reps each leg
1B. Single Leg Alternating Deadlift - 2–3 sets of 20 reps each leg
1C. Slider Leg Curl - 2–3 sets of 20 reps
1D. Squat - 2–3 sets of 20 reps
1E. Single Leg Hip Thrust - 2–3 sets of 20 reps each leg
BODY WEIGHT BLITZ
Workout #3: Compound Set
1A. Walking Lunges - 2–3 sets of 20 reps each leg
1B. Reverse Lunge - 2–3 sets of 20 reps each leg
2A. Single Leg Hip Thrust - 2–3 sets of 20 reps each leg
2B. Single Leg Bench Alternating Glute Bridge - 2–3 sets of 20 reps each leg
Keep your foot elevated on the bench.
FINISHERS AND CHALLENGES
This section features a pair of workout protocols intended to push your limits and really let you feel it. Whether you take these on as standalone challenges or structure your workout around making these your big finish, these protocols work great to keep you feeling engaged.
JUST CALVES
WORKOUT NOTES
One factor you must remember when training the calves: you do hundreds of low intensity calf raises every day by simply walking around. Therefore, the calves need maximum tension and intensity to be present to create a growth environment. Training calves once a week with 3 sets of 10 reps at the end of a leg session simply will not cut it.
This workout includes a morning and an evening workout. Do this workout three days a week.
Morning Workout
Smith Machine or Machine Standing Calf Raise (Knees Locked Out) - 25 reps
Machine Seated Calf Raise or Body Weight - 25 reps
Smith Machine or Machine Standing Calf Raise (Knees Locked Out) - 25 reps
Notes: Do this first in your workout. Circuit all exercises, and hold each rep at the top for a full 2 seconds.
Evening Workout
Body Weight Calf Raises - 100 reps
Notes: Do this before you go to bed. Hold each rep at the top for a full 2 seconds. Use a staircase or elevated surface for all reps, if possible.
¼ -MILE LUNGE CHALLENGE
WORKOUT NOTES
The goal of this program is to work up to ¼-mile (440 yards or 400 meters) of Lunges in under 15 minutes. The Lunge can give a killer pump to the quads, hams, and glutes, provides mobility to the ankles and hips, stability to the knees, and provides pain relief to the lower back.
¼ Mile Lunge Challenge: Build-Up
Follow this weekly program of progressive overload. Only proceed to the next week once you have accomplished the recommended milestone.
Week 1: 50 Lunges
Week 2: 75 Lunges in 3 minutes
Week 3: 100 Lunges
Week 4: 125 Lunges
Week 5: 150 Lunges in 6 minutes 30 seconds Week 6: 200 Lunges
Week 7: 250 Lunges in 10 minutes
Week 8: 300 Lunges
Week 9: 350 Lunges
Week 10: 150 Lunges
Week 11: Go for the full ¼-Mile Lunge Challenge
Note: It is very important to add in 50–75 reps of Leg Curls each week to balance out all the Lunges. You can do Physioball Leg Curls, Slider Leg Curls, or Glute Ham Raises. To avoid knee pain, do Reverse Lunges. Spend a few weeks doing 5 sets of 10–20 reps each leg before you attempt this challenge.
