• Movement

  July 2026 – Week 1 / Week 13 – Lower Body Focus*Video Demos Attached

  Posted by Taylor on July 31, 2026 at 9:21 am

  July 2026 – Week 1 / Week 13 – Lower Body Focus*Video Demos Attached

  • Equipment: Dumbbells

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back
    Rest 45–60 sec after each round

  Block 1: Strength

  3–4 Rounds

  1. DB Goblet Wedge Squat x8–10

  https://youtube.com/shorts/4blzt3HSTNs

  2. Step-Back Elevated Reverse Lunge x8/side

  https://youtube.com/shorts/i8-lclG4gXI

  3. Single-Leg Cable Deadlift x8/side

  https://youtube.com/shorts/vfLekmNxITw

  Focus: Quad strength, unilateral stability, posterior chain

  Block 2: Lateral Strength + Core

  3–4 Rounds

  4. Slider Lateral Lunge x8/side

  https://youtube.com/shorts/raPOt651uS0

  5. Slider Mountain Climbers x20 total

  https://youtube.com/shorts/o2B0ykN9GW0

  6. Slider Hamstring Curl x6-8

  https://youtube.com/shorts/1CaRGjjqHXQ

  Focus: Glute med, adductors, core stability

  Block 3: Athletic Lower Body

  3–4 Rounds

  7. Bench Alternating Pistol Squat x8/side

  https://youtube.com/shorts/04hMfwR1Mds

  8. Bench Lateral Hopovers x20 total

  https://youtube.com/shorts/NN_8kCi6QmI

  9. Squat Jacks x15–20

  https://youtube.com/shorts/n_HbfeazhOk

  Focus: Single-leg control, agility, lower-body conditioning

  Taylor replied 2 months, 3 weeks ago 1 Member · 0 Replies
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