Overview
| Program Goal | Lower body strength |
| Delivery Format | Self-paced workouts |
| Experience Level | Intermediate test score |
| Program Duration | Six weeks |
| Training Frequency | Four per week |
| Equipment | BaseBench Resistance bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
| Workout One (60 mins) | Workout Two (60 mins) | Workout Three (60 mins) | Workout Four (60 mins) |
| 1A. Back squat 1B. Pistol squat 2A. Front squat 2B. Nordic curl 3A. Side plank 3B. Hip adduction | 1A. Deadlift 1B. Single leg Romanian dealdift 2A. Sissy squat 2B. Bridge 3A. Tall kneeling step-up 3B. Plank | 1A. Bulgarian split squat 1B. Curtsey lunge 2A. Shrimp squat 2B. Lateral lunge 3A. Hip thrust 3B. Eccentric long arc quad | 1A. Dragon pistol 1B. Pistol leg lift 2A. Pistol squat 2B. Side lunge 3A. Heel raise 3B. Foot elevated bridge |
Sample weekly schedule
| Sunday | |
| Monday | Workout One (60 mins) |
| Tuesday | |
| Wednesday | Workout Two (60 mins) |
| Thursday | |
| Friday | Workout Three (60 mins) |
| Saturday | Workout Four (60 mins) |
Test: Bulgarian split squats
Perform as many repetitions on each leg in a 30-second block. Rest 2-3 minutes between legs.
| Beginner | Intermediate | Advanced |
| < 12 reps | 13- 24 reps | > 25 reps |
About Me
