by Shannon Callahan | Sep 2, 2022 | ETCC - Lower Body Workouts
Rear View Rear View STRENGTH 1. Eccentric 1.5 heels elevated goblet squat 3 x 8-10 Rest 1-2 minutes 2A. Dumbbell hip thrust 3 x 10-15 2B. Kickstand deadlift to side lunge 3 x 6-10 RL Rest 1-2 minutes 3. Side plank clamshells 2 x 8-12 RL Rest 30 seconds ...
by Shannon Callahan | Jun 13, 2022 | ETCC - Lower Body Workouts
Legs Ablazing Legs Ablazing STRENGTH 1. Barbell back squat 4 x 6-8 Rest 2 minutes Phase 2: Add 2-3 count pause 2. Dumbbell step-ups 3 x 6-8 RL Rest 1 minute Phase 2: Increase reps to 8-10 RL 3A. Suitcase deadlift to reverse lunge 3 x 8-10 Phase 2: Increase reps to...
by Shannon Callahan | May 23, 2022 | ETCC - Lower Body Workouts
Lower Body Limits Lower Body Limits STRENGTH 1. Barbell bridge 4 x 8-10 Rest 2 minutes 2. Bulgarian single-leg deadlift 3 x 6-8 RL Rest 1 minute 3A. 1-rack squat to box 2-3 x 8-10 RL 3B. Suitcase side lunge 3 x 8-10 RL Rest 1 minute 4A. Lateral banded...
by Shannon Callahan | Mar 3, 2022 | ETCC - Lower Body Workouts
ShenaniGAINS ShenaniGAINS STRENGTH 1. Front loaded dumbbell squat 4 x 6-8 Rest 2 minutes Suggested filler: T-spine extension off of medicine ball 2A. Dumbbell step ups 3 x 6-8 RL 2B. Stability ball rollout 2-3 x 8-10 Rest 60 seconds 3A. 1-racked single leg sit to...
by Shannon Callahan | Dec 2, 2021 | ETCC - Lower Body Workouts
Merry Glutemas Merry Glutemas STRENGTH 1. Dumbbell hip thrust 3 x 10-12 Rest 60-90 seconds 2. 1-racked split squat 3 x 6-8 RL Rest 30-60 seconds between sides 3A. Heels elevated goblet 1.5 squats 3 x 8-10 3B. Single leg bridge with foot on wall 3 x 8-10 RL Rest 60...
by Shannon Callahan | Oct 29, 2021 | ETCC - Lower Body Workouts
Apple Bottom Apple Bottom STRENGTH 1. Dumbbell Romanian deadlift 3-4 x 4-8 Rest 2 minutes Suggested filler: Half kneeling wall rainbow with rotation x 5-10 RL 2A. Suitcase reverse lunge 3 x 8-10 RL 2B. Feet elevated bodyweight hamstring bridge 3 x 10-12 Rest 60-90...
