Intermediate with Equipment – Week 4 – Day 2 – Lower Body

Repeat for a total of 4 rounds

Kettlebell Sumo Squat
1. Choose desired weight of a Kettlebell, then straddle the kettlebell with the feet slightly wider than shoulder width.
2. Keeping the weight in the heels and chest up, squat down with arms extended downward between legs. Grasp kettlebell handle with overhand grip with both hands.
3. Pull the kettlebell up off floor by extending hips and knees, keeping the chest up and back straight (pull with the glutes and hamstrings, not the arms).
4. Lower kettlebell to ground between the legs while squatting down, then repeat the movement.

Primary Muscles Worked
Hamstrings,Quadriceps, Glutes

Dumbbell Deadlift
1. Stand with your feet about hip width apart while holding the dumbbells with a neutral grip (palms facing inward).
2. Hinge at the hips, bending the knees slightly as you lean forward. Keep the back straight, never rounding the spine.
3. Drive the weight through the heels and explode to the upright position. Thrust your hips forward and bring your shoulder blades back.

Primary Muscles Worked
Glutes & Hamstrings

Barbell Hip Thrust
1. Begin seated on the ground with a weighted barbell over the legs and a bench directly behind the shoulders.
2. Bring the barbell directly above the hips, then lean back against the bench so that the shoulders, neck, and head are supported.
3. From here, drive through the heels, extending the hips upward with the barbell. The weight should be supported by the shoulder blades and the feet. Extend the hips up as far as possible, then reverse the motion by bringing the hips back down toward the floor. Repeat the movement.

Primary Muscles Worked
Glutes, Hamstrings

Weighted Lateral Lunge To Curtsy Squat
1. Choose desired weight of kettlebell, medicine ball, or dumbbell. Step the right leg wide to the right, bending the right knee. The chest should be lifted, keeping weight in the right heel with the left leg straight.
2. From here, push off the right heel, and cross the right leg behind the left, coming into a curtsy, bending both knees.
3. From the curtsy position, step back out to the right, returning to the side lunge to repeat the movement until the desired repetitions are complete. Repeat on the other side.

Primary Muscles Worked
Quadriceps, Glutes, Hamstrings

Complete 10-20 Repetitions or 30-45 Seconds

Jump Squat
1. Start with the arms at the sides of the body, feet shoulder width apart, chest up, and back straight.
2. From here, drive the weight into the heels, bend the knees,and sit into the squat position.
3. Pressing with the balls of the feet, jump up as high as possible.
4. Land with the weight back in the heels and knees bent.
5. Immediately repeat the movement.

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings