• Movement

  June 2026 – Week 3 / Week 11 – Lower Body Focus*Video Demos Attached

  Posted by Taylor on June 25, 2026 at 1:34 pm

  June 2026 – Week 3 / Week 11 – Lower Body Focus*Video Demos Attached

  • Equipment: Dumbbells, KB, Bench

  • Format: 3 Blocks | 3–4 Rounds Each

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

  Block 1: Strength – Squat + Hinge

  3–4 Rounds

  1. Sumo Deadlift x8–10

  https://youtube.com/shorts/vtqJVTHahaI

  2. Goblet Rear Foot Elevated Split Squat (RFESS) x8/side

  https://youtube.com/shorts/HTB7QFNGWfk?feature=share

  * Focus: Glutes, hamstrings, quads

  Block 2: Unilateral + Athletic Strength

  3–4 Rounds

  3. Front Rack Box Squat x8–10

  https://youtube.com/shorts/Z-prrhIOhs8

  4. Single-Leg Deadlift x8/side

  https://youtube.com/shorts/Y_Ner7byQnM

  *Focus: Strength + balance + posterior chain

  Block 3: Lateral + Power

  3–4 Rounds

  5. Lateral Lunge → Step Up x8/side or Lateral Lunge to Reverse lunge

  https://youtube.com/shorts/rCBriZ_tDSQ

  https://youtube.com/shorts/TFYtQI_oLX0

  6. KB Swing x12

  https://youtube.com/shorts/778GyUitI48

  * Focus: Frontal plane strength + explosive hip power

  Finisher: Core + Conditioning

  2–3 Rounds

  • Bench Hopovers(core) x20 total

  https://youtube.com/shorts/9jLDX6H9H0o

  • AbMat Sit-Ups or Butterfly x20

  https://youtube.com/shorts/cee88XFjxkw

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