LOWER BODY WORKOUTS

These workouts focus on the major muscles of the lower body—the quads, hamstrings and glutes.

How to fit these workouts into your current program:

• Replace one day of your traditional strength program that focuses on Leg Press and Barbell Squats with work that focuses on hamstrings and glutes. Or, implement super-efficient fat blasting leg circuits.

PROGRAM NOTES

The workouts are arranged purposefully, and progress from beginner to advanced.

• Beginner workouts focus on the basic movements to build a foundation.
• Advanced workouts focus on taking these basic movements to the next level using Super Sets and Circuit Training.
• Looking for next level strength? Once you have completed 3–4 sets of 15 Ring Pistol Squat on each leg and 25 Ring Hamstring Leg Curls, add a weight vest or lifting chains for additional resistance.

General suggestions are provided for both reps and sets, but these numbers are ultimately up to you. Listen to your body and follow its guidance when determining how far to push yourself in any given workout.

We also suggest completing a Lower Body Mobility Warm-up before each workout. An example is provided below.

LOWER BODY MOBILITY WARM-UP

Perform 2–3 sets of 10–15 reps

Rings Single Leg RDL

Rings Cossack Stretch

Modified Pigeon Stretch

LOWER BODY #1

Building Your Foundation

Work up to 3 sets of 25 reps for:

Squat (use the handles as needed for balance)

Glute Bridge (place feet directly under the anchor point)

Work up to 3 sets of 15 reps for:

Reverse Lunge

Program Notes: Perform these movements as straight sets, resting as needed.

LOWER BODY #2

Building Work Capacity

Work up to 3–4 sets of 15–25 reps per leg for:

Squat

Glute Bridge

Reverse Lunge

Program Notes: This workout increases work capacity by circuiting the basics from the previous workout. Rest only after all four exercises are completed.

LOWER BODY #3

Building Strength

Warm-up: Perform 2 sets of 10 reps for the following:

Rings Single Leg RDL

Rings Squat

Rings Cossack Stretch

Modified Pigeon Stretch

Perform the following as a Super Set (both exercises together with no rest):

3–4 sets of 15–25 reps per leg for:

1A. Cossack Squat

1B. Pistol Squat

Perform the following as a Super Set (both exercises together with no rest):

3–4 sets of 15–25 reps per leg for:

1A. Glute Bridge (move further from the anchor point to increase hamstring muscle tension)

1B. Reverse Lunge (rely less on the balance from the rings to make the lunge more difficult)

Program Notes: Rest as needed between Super Sets. Feel free to change anchor points for more muscle tension.

LOWER BODY #4

LEG CIRCUIT I

Warm-up: Perform 2 sets of 10 reps for the following:

Rings Single Leg RDL

Rings Squat

Rings Cossack Stretch

Modified Pigeon Stretch

Perform 3–4 sets of 15–25 reps per leg for:

1A. Rings Reverse Lunge

1B. Rings Glute Bridge

1C. Rings Step-Behind Lunges

1D. Rings Hamstring Curl

Program Notes: Circuit all four exercises to achieve maximum calorie burn. Rest as needed after the fourth exercise.

LOWER BODY #5

LEG CIRCUIT II

Warm-up: Perform 2 sets of 10 reps for the following:

Rings Single Leg RDL

Rings Squat

Rings Cossack Stretch

Modified Pigeon Stretch

Perform 3–4 sets of 15–25 reps per leg, alternating reps on each leg:

1A. Rings Pistol Squat

1B. Rings Step-Behind Lunges

1C. Rings Cossack Squat

1D. Rings Hamstring Curl

Program Notes: Circuit all four exercises to achieve maximum calorie burn. Rest as needed after the fourth exercise.

LOWER BODY #5

Leg Circuit II (Variant)

Warm-up: Perform 2 sets of 10 reps for the following:

Rings Single Leg RDL

Rings Squat

Rings Cossack Stretch

Modified Pigeon Stretch

Perform 2–4 sets of 15–25 reps (right leg):

1A. Rings Pistol Squat

1B. Rings Step-Behind Lunges

1C. Rings Cossack Squat

Perform 2–4 sets of 15–25 reps (left leg):

2A. Rings Pistol Squat

2B. Rings Step-Behind Lunges

2C. Rings Cossack Squat

Perform 2–4 sets of 15–25 reps (both legs):

Rings Hamstring Curl

Program Notes: Circuit all exercises to achieve maximum calorie burn. Rest as needed after the final exercise.