Hello everyone,
I don’t know if you workout during holidays, but yesterday I did this barbell and band lower body workout and I couldn’t keep it for myself.
I guess lot of food and sweets gave me some extra energy.
It was pretty challenging but worth it. Main focus was on hamstring and glute strength, but core and hips were affected too.
Barbells and bands are best options for this workout, but it can be modified for dumbbell, or just bands if you don’t have an access to any heavier equipment.
Details for original barbell and band lower body workout are given here, but at the end of text you can find modifications.
Barbell and band lower body workout details
- Deadlift – 2*8, 1*6, 2*3, 1*10 reps – total 6 rounds increasing weight for every single round except last one. Last 10 reps with started weight.
- Reverse lunge – 4*8 reps es. All reps on one leg at the time
- SS Single leg glute kickbacks & band pull througs – 3*15 reps each
- Step up – 3*8 reps. All reps on one leg at the time
- SS Dead bug & wipper – 40 sec each. Ball optional
Warm up with lot of hip mobility exercises, cool down with light stretches. Don’t miss any of these two.
Using dumbbells can also make this workout very challenging. For example, do 1 1/4 deadlift reps, reverse lunges with pulse or knee up and you can do dumbbell swing instead of band pull through.
Using only bands can also be beneficiary. In that case, I recommend hip bridge with band around knee instead of deadlift, let’s say 20 reps for 4 rounds. Instead of band pull through I would recommend kneeling hip thrust.
By bands I mean resistance or loop bands like this one https://www.trxtraining.com/products/strength-bands
I hope you will try this workout and let me know if you like it.
Happy holidays and enjoy with your beloved ones.
Love you all…
