Lower Body Strength / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/lower-body-strength-intermediate/ Workouts with One Weight Fri, 16 Apr 2021 12:43:26 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.8 https://baseblocksdigital.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Lower Body Strength / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/lower-body-strength-intermediate/ 32 32 WORKOUT FOUR https://baseblocksdigital.com/lb-strength-workout-four/?utm_source=rss&utm_medium=rss&utm_campaign=lb-strength-workout-four Thu, 15 Apr 2021 23:05:04 +0000 https://baseblocks.com/?p=5386 Workout overview Sets Rest 1A. Dragon pistol1B. Pistol leg lifts 3 2 min 2A. Pistol squat2B. Side lunge 3 2 min 3A. Heel raise3B. Foot elevated bridge 3 90 secs Warmup (5mins) Cat/camel to child’s pose 10 reps Quadruped thoracic rotation (thread the needle) 2 x 5ea Quad stretch to 5 sciatic nerve tensioners 5 […]

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]]> Workout overview
SetsRest
1A. Dragon pistol
1B. Pistol leg lifts		32 min
2A. Pistol squat
2B. Side lunge		32 min
3A. Heel raise
3B. Foot elevated bridge		390 secs

Warmup (5mins)

Cat/camel to child’s pose 10 reps
Quadruped thoracic rotation (thread the needle)2 x 5ea
Quad stretch to 5 sciatic nerve tensioners 5 ea
Banded ankle DF 2×15 each side2 x 15ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.
Week 1-2Week 3-4Week 5-6
Dragon pistol heel tapDragon pistol on benchDragon pistol on floor 4 ea
Elevated pistol leg lifts (arm assist)Elevated pistol leg liftsFlat pistol leg lifts6 ea
1A. Dragon pistol progressions
1B. Pistol squat leg lifts progressions
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1-2Week 3-4Week 5-6
Pistol squat with bandsAlternating pistol squatPistol squat hop4 ea
Side lungeSide lunge with foot on benchSide lunge with foot on bench and hip abduction6 ea
2A. Pistol squat progressions
2B. Side lunge progressions
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1-2Week 3-4Week 5-6
Heel raise with toes elevatedSingle leg flat heel raiseSingle leg heel raise with toes elevated10 reps (5 ea)
Foot elevated bridgeFrogger bridgeFrogger bridge with band10 reps
3A.Heel raise progressions
3B. Bridge progressions

Cool down

A. Adductor stretch (Butterfly)
B. Straddle stretch to side
C. Pancake stretch		30 sec
30 sec (ea)
30 sec		2 sets

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]]> WORKOUT THREE https://baseblocksdigital.com/lb-strength-workout-three/?utm_source=rss&utm_medium=rss&utm_campaign=lb-strength-workout-three Thu, 15 Apr 2021 22:55:23 +0000 https://baseblocks.com/?p=5376 Workout overview Sets Rest 1A. Bulgarian split squat1B. Curtsey lunge 3 2 min 2A. Shrimp squat2B. Lateral lunge 3 2 min 3A. Hip thrust with band3B. Eccentric long arc quad 3 90 secs Warmup (5mins) Cat/camel to child’s pose 10 reps Quadruped thoracic rotation (thread the needle) 2 x 5ea Quad stretch to 5 sciatic […]

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]]> Workout overview
SetsRest
1A. Bulgarian split squat
1B. Curtsey lunge		32 min
2A. Shrimp squat
2B. Lateral lunge		32 min
3A. Hip thrust with band
3B. Eccentric long arc quad		390 secs

Warmup (5mins)

Cat/camel to child’s pose 10 reps
Quadruped thoracic rotation (thread the needle)2 x 5ea
Quad stretch to 5 sciatic nerve tensioners 5 ea
Banded ankle DF 2×15 each side2 x 15ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.
Week 1-2Week 3-4Week 5-6
Bulgarian split squatBulgarian split squat with soleus raiseBanded Bulgarian split squat with soleus raise6 ea
Curtsey lungeBanded curtsey lungeBanded curtsey lunge6 ea
1A. Bulgarian split squat progressions
1B. Curtsey lunge progressions
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1-2Week 3-4Week 5-6
Shrimp squat (low bench)Shrimp squatElevated shrimp squat4 reps
Lateral lungeBanded lateral lungeBanded lateral lunge6 ea
2A. Shrimp squat progressions
2B. Lateral lunge progressions
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1-2Week 3-4Week 5-6
Banded hip thrustBanded hip thrustStaggered stance hip thrust8 reps (4 ea)
Eccentric long arc quadBanded eccentric long arc quadBanded eccentric long arc quad6 ea
3A.Hip thrust progressions
3B. Long arc quad progressions

Cool down

A. Adductor stretch (Butterfly)
B. Straddle stretch to side
C. Pancake stretch		30 sec
30 sec (ea)
30 sec		2 sets

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]]> WORKOUT TWO https://baseblocksdigital.com/lb-strength-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=lb-strength-workout-two Thu, 15 Apr 2021 22:43:27 +0000 https://baseblocks.com/?p=5366 Workout overview Sets Rest 1A. Deadlift1B. Romanian deadlift 3 2 min 2A. Sissy squat2B. Bridge 3 2 min 3A. Tall kneeling to step-up3B. Plank 3 90 secs Warmup (5mins) Cat/camel to child’s pose 10 reps Quadruped thoracic rotation (thread the needle) 2 x 5ea Quad stretch to 5 sciatic nerve tensioners 5 ea Banded ankle […]

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]]> Workout overview
SetsRest
1A. Deadlift
1B. Romanian deadlift		32 min
2A. Sissy squat
2B. Bridge		32 min
3A. Tall kneeling to step-up
3B. Plank		390 secs

Warmup (5mins)

Cat/camel to child’s pose 10 reps
Quadruped thoracic rotation (thread the needle)2 x 5ea
Quad stretch to 5 sciatic nerve tensioners 5 ea
Banded ankle DF 2×15 each side2 x 15ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.
Week 1-2Week 3-4Week 5-6
Deadlift with heavy bandStaggered deadlift with heavy bandTempo deadlift6 reps
Single leg Romanian deadliftBanded single leg Romanian deadliftSingle leg Romanian deadlift to pistol squat4 ea
1A. Deadlift progressions
1B. RDL progressions
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1-2Week 3-4Week 5-6
Sissy squat (double arm assist)Sissy squat (single arm assist)Sissy squat4 reps
Bridge with slider curlSingle leg bridge with slider curlSingle leg bridge with hamstring curl4 ea
2A. Sissy squat progressions
2B. Bridge progressions
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1-2Week 3-4Week 5-6
Tall kneeling to step-upTall kneeling to step-up with bandTall kneeling to step-up with band6 ea
Push-up hold (30 secs)Single leg tuck slow slidersPlank tuck up sliders8 reps (4 ea)
3A.Tall kneeling to step-up progressions
3B. Plank progressions

Cool down

A. Adductor stretch (Butterfly)
B. Straddle stretch to side
C. Pancake stretch		30 sec
30 sec (ea)
30 sec		2 sets

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]]> Workout One https://baseblocksdigital.com/lb-strength-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=lb-strength-workout-one Thu, 15 Apr 2021 22:35:37 +0000 https://baseblocks.com/?p=5359 Workout overview Sets Rest 1A. Back squat1B. Pistol squat 3 2 min 2A. Front squat2B. Nordic curl 3 2 min 3A. Side plank3B. Hip adduction 3 90 secs Warmup (5mins) Cat/camel to child’s pose 10 reps Quadruped thoracic rotation (thread the needle) 2 x 5ea Quad stretch to 5 sciatic nerve tensioners 5 ea Banded […]

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]]> Workout overview
SetsRest
1A. Back squat
1B. Pistol squat		32 min
2A. Front squat
2B. Nordic curl		32 min
3A. Side plank
3B. Hip adduction		390 secs

Warmup (5mins)

Cat/camel to child’s pose 10 reps
Quadruped thoracic rotation (thread the needle)2 x 5ea
Quad stretch to 5 sciatic nerve tensioners 5 ea
Banded ankle DF 2×15 each side2 x 15ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.
Week 1-2Week 3-4Week 5-6
Back squat with bandsBack squat with increased resistanceTempo back squat6 reps
Single leg squat to benchPistol squat with band assistPistol squat5 ea
1A. Back squat progressions
1B. Pistol squat progressions
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1-2Week 3-4Week 5-6
Heel elevated squatsHeel elevated banded front squatsHeel elevated banded front squats6 reps
Eccentric Nordic curlNordic curl with push-upNordic curl6 reps
2A. Front squat progressions
2B. Nordic curl progressions
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1-2Week 3-4Week 5-6
Foot elevated side plank hip dropsFoot elevated side plank hip drops with iso clamFoot elevated side plank hip drop with SLR abduction6 ea
Straight leg raise hip adductionSide plank bent leg hip adductionSide plank hip adduction6 ea
3A. Side plank progressions
3B. Hip adduction progressions

Cool down

A. Adductor stretch (Butterfly)
B. Straddle stretch to side
C. Pancake stretch		30 sec
30 sec (ea)
30 sec		2 sets

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