Lower Body Power Surge Workout

“` ### Lower Body Strength Workout **Goal:** The objective is to build strength in the lower body muscles, focusing on the legs, glutes, and calves. This workout will help improve overall stability, strength, and functionality of the lower half of the body. **Daily Benefits:** Strengthening the lower body muscles can significantly enhance your ability to perform daily activities such as walking, climbing stairs, and lifting objects. Stronger legs and glutes can also improve your balance and posture, reducing the risk of falls and injuries. Additionally, increasing lower body strength can support overall physical performance and endurance. ## Cardio Warmup Exercises **90/90 Wall Balloon-Breathing** Instructions: Hook your heels into the wall with your hamstrings. Tuck your tailbone between your knees. Equipment used: None Duration: 3 minutes Muscles worked: Core, hamstrings [90/90 Wall Balloon-Breathing Video] **High Knees** Instructions: Stand tall and jog in place, bringing your knees as high as possible with each step. Equipment used: None Duration: 2 minutes Muscles worked: Hip flexors, quads, calves [High Knees Video] ## Warmup Stretching Exercises **Adductor Mobilization** Instructions: Extend one leg out. Push your hips back to lengthen your adductor. Keep your spine neutral. Duration: 30 seconds each side Equipment used: None [Adductor Mobilization Video] **Hip Flexor Stretch** Instructions: From a kneeling position, step one foot forward and push your hips forward. Hold and switch sides. Duration: 30 seconds each side Equipment used: None [Hip Flexor Stretch Video] ## Main Exercises **Assisted Bodyweight Squat to Box** Instructions: Lock your ribs down with your abs. Keep your feet straight ahead. Push your hips back and down. Equipment used: None Duration: 3 sets of 15 reps Muscles worked: Quads, hamstrings, glutes [Assisted Bodyweight Squat to Box Video] **Alternating Bodyweight Split Jump** Instructions: Lower so that at the bottom your knees are both around 90 degrees. Don’t let your knees touch the ground. Equipment used: None Duration: 3 sets of 12 reps per leg Muscles worked: Quads, hamstrings, glutes [Alternating Bodyweight Split Jump Video] **Alternating Goblet Reverse Lunge With Blocked Knee** Instructions: Lower so that at the bottom your knees are both around 90 degrees. Don’t let your knees touch the ground. Equipment used: Dumbbell Duration: 3 sets of 12 reps per leg Muscles worked: Quads, hamstrings, glutes [Alternating Goblet Reverse Lunge With Blocked Knee Video] **Band-Resisted Goblet Squat** Instructions: Set up tightly in the bottom position with your weight in your heels, your feet straight ahead, and your ribs down. Equipment used: Resistance band Duration: 3 sets of 15 reps Muscles worked: Quads, hamstrings, glutes [Band-Resisted Goblet Squat Video] **Bent-Over Dumbbell Row** Instructions: Keep your ribs down and abs tight so that you don’t arch your lower back too much. Pull the weight back, finishing with your shoulder blade locked inward and down. Duration: 3 sets of 12 reps per side Muscles worked: Back, biceps [Bent-Over Dumbbell Row Video] ## Cool-Down **Figure-Four Stretch** Instructions: Sit on the ground with one leg extended, the other bent placing your ankle over the opposite knee. Lean forward to stretch the glute. Duration: 30 seconds each side Muscles worked: Glutes [Figure-Four Stretch Video] **Quad Stretch** Instructions: Stand on one leg, pull the opposite foot towards your buttocks, and hold. Duration: 30 seconds each side Muscles worked: Quads [Quad Stretch Video] **Piriformis Stretch** Instructions: Lie on your back, cross one ankle over the opposite knee and pull the lower knee towards your chest. Duration: 30 seconds each side Muscles worked: Hips, glutes [Piriformis Stretch Video] Incorporate this Lower Body Strength Workout into your weekly fitness routine to enhance the strength, endurance, and functionality of your lower half. Remember to focus on proper form to maximize efficiency and prevent injuries. Keep track of your progress with a fitness journal and ensure you’re complementing your workouts with a balanced diet and adequate hydration. Listening to your body and allowing for rest and recovery is key to long-term success. “`