Solid Rock: Lower Body

Warm-up

• 3 per sideWorld's Greatest Stretch

  A lunge with a rotation that opens the hips, hamstrings and upper back in one flow. A perfect warm-up.

  • Step into a deep lunge, hands inside the front foot
  • Drop the elbow toward the instep
  • Rotate and reach to the ceiling
  • Straighten the front leg to stretch the hamstring

  Scale it: Drop the back knee to the ground.

  Watch the demoFull breakdown

• 2 x 10, lightGoblet Squat

  A squat while holding a weight at your chest. It teaches an upright torso and is one of the best ways to learn to squat.

  • Hold the weight close, elbows down
  • Sit between your heels
  • Chest proud, elbows inside the knees
  • Drive up through the whole foot

  Scale it: Go lighter or squat to a box.

  Watch the demoFull breakdown

• 15 repsGlute Bridge

  Lie on your back with knees bent and drive your hips up until your body is straight from knees to shoulders.

  • Feet flat, about hip width
  • Push through your heels
  • Squeeze your glutes hard at the top
  • Ribs down, do not arch your back

  Scale it: Make it harder with one leg or with a weight across the hips.

  Find a demo on YouTubeFull breakdown

Strength

Rest 2 to 3 minutes between sets

• 5 x 5Back Squat

  The king of lower body strength: a squat with the bar on your upper back.

  • Bar on the upper back, hands squeezing tight
  • Brace before every rep
  • Hips below the knees
  • Drive up and keep the chest up

  Scale it: Goblet squat or squat to a box.

  Watch the demoFull breakdown

  Build to a weight you could lift for 7 good reps

• 3 x 8Romanian Deadlift

  Start standing and hinge the bar down your thighs until you feel a strong hamstring stretch, then stand back up.

  • Soft knees that stay in place
  • Push the hips back like closing a car door with your butt
  • Bar slides down the thighs
  • Stop when your back wants to round

  Scale it: Use dumbbells or a lighter bar and shorten the range.

  Watch the demoFull breakdown

Accessory

3 rounds, rest 60 seconds

• 12 steps per legWalking Lunge

  Step forward into a lunge, lower the back knee to the ground, then step through into the next lunge.

  • Long enough step that the front shin stays vertical
  • Back knee gently touches the ground
  • Torso upright
  • Stand fully before the next step

  Scale it: Do stationary split squats holding onto something for balance.

  Watch the demoFull breakdown

  Hold dumbbells if you can

• 45 secPlank

  Hold a straight line from head to heels on your forearms. Tension matters more than time.

  • Elbows under the shoulders
  • Squeeze your glutes and brace your abs
  • Push the floor away
  • Neutral neck, eyes down

  Scale it: Hold the plank from your knees, or with hands on a bench.

  Find a demo on YouTubeFull breakdown