Lower Body Pyramids

Equipment: dumbbells, chair/elevated surface, booty band

Format: 20:30:40

C1

  • Deadlift

  • Single leg hip thrust (R)

  • Single leg hip thrust (L)

  • Plank switch jumps

C2

  • Reverse lunge 3 pulse (R)

  • Reverse lunge 3 pulse (L)

  • Banded 1 1/4 hip thrust

  • Banded katers

C3

  • Foot elevated RDL to deadlift (R)

  • Foot elevated RDL to deadlift (L)

  • Frog pumps

  • Blast offs

lower bodyRozaline Vogeslower body