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Lower Body 3
Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
10
90
secs
6
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
3
10
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
90
secs
10
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
6
90
secs
10
3
2:1:2
Hack Squat Machine
Cable Abductions
Plyo-Box Step-Ups
Cable Kick-Backs
(Quadriceps, Hamstrings, Gluteus Maximus, Gluteus Maximus)
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae)
(Quadriceps, Hamstrings, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Flexors, Rectus Abdominis)
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings)
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Walking Lunges
6
90
secs
10
3
2:1:2
(Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius, Soleus)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Hip Thrust Machine
6
90
secs
10
3
2:1:2
(Gluteus Maximus, Hamstrings, Quadriceps, Adductors)
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Leg Extensions
Walking Plank
Spiderman Plank Crunch
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
6
90
secs
10
3
2:1:2
(Quadriceps)
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings, Gastrocnemius, Soleus)
(Rectus Abdominis, Transverse Abdominis, External Obliques, Internal Obliques)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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