Warm up
It’s super important to get some sort of warm up in before you start lifting. It can seem really boring at the time but getting injured because you didn’t warm up properly is going to set you back and stunt your progress.
Start with some activation exercises as well as doing some lightweight warm up sets. For this workout we’d recommend some hip abductions (3 sets of 10) and start with 1 set of RDLs using a light weight!
BB RDL (10 reps) x 3 sets
BB RDLs are a great exercise for your glutes and hamstrings. Remember to keep your back straight whilst going down and coming back up.
Hack Squat (10 reps) x 3 sets
Hack squats are a great exercise for number of muscles: glutes, hamstrings, quads, and calves. Try and keep a straight back throughout to help keep your muscles active and reduce the chance of injury.
Hip Thrusts (10 reps) x 3 sets
Hip thrusts are a great exercise for your glutes and a good way to build up strength. Try and control the movement, slow and steady with this one so don’t rush! Mind to muscle connection is key to really feel it in the glutes.
Leg Extension (10 reps) x 3 sets
This exercise is a great way to build up your quads, and similarly with the hip thrusts try and control the movement.
Leg Press (10 reps) x 3 sets
Another great exercise for your quads is the leg press. Try to keep your back flat against the seat, and also try to avoid your legs going straight and buckling as that can be dangerous with a heavy weight pressing against them. Keep tension at the top of the rep.
Split Squats (10 reps each leg) x 3 sets
Split squats are great to help increase mobility in your lower body, as it helps with the quads, hamstrings, glutes, and calves. Keeping a straight back is important to help reduce the chance of injury and help your muscles work effectively.
Sumo Deadlifts (10 reps) x 3 sets
Glutes, hamstrings and back are the key areas being worked with sumo deadlift. It is essential to keep your back straight whilst lifting the bar up as it can be dangerous with heavy weights.
