Today I am sharing with you a Lower Body workout I had tonight, for my maintainance/deload day. Note that you can have this workout as your main high intensity one by shifting to heavier weights and shorter resting periods so everything is relative and depends on the training volume and your training level. What can be maintainance for me, can be a heavy day for someone and so on.
I recommend appropriate warm up and muscle activation (you can have some sets of banded and bodyweight exercises and dynamic stretch as long as post workout static streatch and foam rolling. For more information regarding stretch types review my relevant article,Let's jump into the main core:
✅5x5 stiff leg deadlifts
✅5x5 sumo deadlifts
✅5x15 glute focused leg press
✅5x15 quad focused leg press
✅5x12 leg extension
✅5x10 seated leg curls
✅2x50 banded hip abductions
✅3x12 banded glute bridges
✅3x12 glute/hammie focused back extension
✅2x50 bodyweight calf raises
You're all set now! Give it a shot and embrace the gains! Till next update make sure to stay tuned on my Fitness Coaching accounts on Instagram and Facebook to benefit from daily useful content!
Feel free to snap your messages, questions and feedback through my contact info below.
Rock on! Have a gainful and motivational weekend you all!
Irina
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