• Movement

  May 2026 – Week 3 / Week 7 – Lower Body Video Demos Attached

  Posted by Taylor on May 22, 2026 at 8:47 am

  May 2026 – Week 3 / Week 7 – Lower Body Video Demos Attached

  • Equipment: Dumbbells (DB), Kettlebell (KB), Bench,Band

  • Format: 4 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Block 1: Squat + Power

  3–4 Rounds:

  1. KB Goblet Squat x6

  https://youtube.com/shorts/_v3W5msl4RU

  2. KB Swing x6–10

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

  *Focus: Heavy squat pattern + explosive hinge

  Block 2: Lunge + Glute Strength

  3–4 Rounds:

  3. Reverse Lunge → Forward Lunge(Swing Lunge) x8/side

  https://youtube.com/shorts/nkADd5gjI8Y

  4. Kneeling Banded Hip Thrusts x12

  https://youtube.com/shorts/8o56kP7PKw0

  https://youtube.com/shorts/MjTK695kIn4

  *Focus: Single-leg control + glute activation

  Block 3: Unilateral Stability + Posterior Chain

  3–4 Rounds:

  5. Supported Single-Leg Deadlift x8/side

  https://youtube.com/shorts/Y_Ner7byQnM

  6. Bench Step-Up x8/side

  https://youtube.com/shorts/TFYtQI_oLX0

  *Focus: Balance + hamstrings + glutes

  Block 4: Core + Stability Finisher

  3 Rounds:

  • Low Plank Oblique Knee Tucks x10 total

  https://youtube.com/shorts/mL15UzLUN18

  • Toe Reach x10

  https://youtube.com/shorts/FuAf6zcQmXs

  • Superman x20 total

  https://youtube.com/shorts/rsEr31VM_OU

  • Plank Shoulder Taps x20 total

  https://youtube.com/shorts/3sDl93rXvxY

  *Focus: Core endurance + anti-rotation + posterior chain support

  Taylor replied 1 week, 5 days ago 1 Member · 0 Replies
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