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Steady Tension Lower Body Day 3


The reps in this workout will be all partial reps. Instead of full range of motion you will do 70-80% range of motion increasing time under tension. More descriptions and explanation will be posted throughout the workout


Warm up

3 rounds

:25 alternating hamstring scoops

:25 side lunge


3 rounds

:25 glute bridge

:25 windmill (alternating toe touch supinated)


3 rounds

:25 lateral band walk

:25 good mornings


3 rounds

:25 inch worm (light)

:25 superman (light)


3 rounds

:25 bird dog

:25 plank


Workout

4 rounds

:35 heel elevated goblet squat (partial reps/ no full extension)

:10 rest

:35 db stiff leg deadlifts (10 partial reps + 3s rest then repeat)

:10 rest


1:00 side sit up (left side)


4 rounds

:35 lateral step up (partial reps/ no full extension)

:10 rest

:35 single leg calf raise(10 partial reps + 3s rest then repeat)

:10 rest


1:00 side sit up (right side)


4 rounds

:35 weighted glute bridge on bench (moderate)

:10 rest

:35 leg lift from floor

:10 rest


1:00 db side bends


4 rounds

:35 med ball carry (hug med ball)

:10 rest

:35 lunge w/med ball on shoulder

:10 rest


1:00  db side bends


4 rounds

:35 leg extensions (partial reps/ no full extension)

:10 rest

:35 leg curls

:10 rest


1:00 Ab twist



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