LOWER-BODY WORKOUT

LOWER-BODY WORKOUT

Group 1:

DUMBBELL SPLIT SQUAT (http://) Beginner: 2 or 3 sets of 6–8 repetitions Advanced: 2 or 3 sets 4–6 repetitions BARBELL SQUAT (http://) Beginner: 2 or 3 sets of 6–8 repetitions Advanced: 2 or 3 sets 4–6 repetitions LEG PRESS (http://) Beginner: 2 or 3 sets of 8–10 repetitions Advanced: 2 or 3 sets 6–8 repetitions

Group 2:

SINGLE-LEG SWISS-BALL HIP EXTENSION AND LEG CURL (http://) Beginner: 2 or 3 sets of 4–6 repetitions Advanced: 2 or 3 sets 6–8 repetitions SNATCH-GRIP ROMANIAN DEADLIFT (http://) Beginner: 2 or 3 sets of 8–10 repetitions Advanced: 2 or 3 sets 6–8 repetitions SINGLE-LEG CURL (http://) Beginner: 2 or 3 sets of 6–10 repetitions Advanced: 2 or 3 sets 4–8 repetitions

Group 3:

SINGLE-LEG STANDING CALF RAISE (http://) Beginner: 2 or 3 sets of 8–10 repetitions Advanced: 2 or 3 sets 6–8 repetitions ALTERNATING SEATED CALF RAISE (http://) Beginner: 2 or 3 sets of 15–20 repetitions Advanced: 2 or 3 sets 15–20 repetitions DUMBBELL SPLIT SQUAT (http://) Beginner: 2 or 3 sets of 8–10 repetitions Advanced: 2 or 3 sets 6–8 repetitions