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...
by Shannon Callahan | Oct 1, 2021 | ETCC - Lower Body Workouts
Gluteober Gluteober STRENGTH 1. Heels elevated goblet 1.5 squat 3-4 x 6-8 Rest 2 minutes Suggested filler: Hip flexor mobilization with internal and external rotation x 5-10 RL 2A. Skater step-up 3 x 6-8 RL 2B. Straight arm plank with alternating leg lift 2-3...
by Athena Concannon | May 29, 2021 | ETCC - Lower Body Workouts
Hipster Hipster STRENGTH 1. Heavy deadlift variation of choice 3-4 x 6-8 Rest 2 minutes 2. Dumbbell stepup up to reverse lunge 3 x 6-8 RL Rest 1 minute 3A. Top loaded offset squat 3 x 6-10 RL 3B. Glute bridge with march 3 x 8-12 Rest 1 minute...
by Athena Concannon | Apr 28, 2021 | ETCC - Lower Body Workouts
For the Love of Legs For the Love of Legs STRENGTH 1. Romanian deadlifts A. 4-5 x 5-6 B. 3-4 x 8-10 Rest 2 minutes 2. Bulgarian 1.5 split squats 3-4 x 6-8 RL Rest 1 minute METCON 10-15 minutes AMRAP 3A. Step Ups 8 RL 3B. Squat to squat...
