Gym Program 3: Strength for lower body

General Instructions

- Do a 5-10 minute warm-up before the workout. You can use a cross trainer, stationary bike etc. Don't forget to do some dynamic stretches.
- Do three sets for each movement, 8-12 reps.
- Rest 60 - 120 s between sets.
- Remember to do a cool down after the workout.

Back Squat

Stand in good posture, feet shoulder width apart, bar on your shoulders. Squat down all the way down as low as you can while still maintaining good form and then return to the starting position. Remember to keep your pelvis and lumbar spine in a neutral position as well as your knees in line with your toes.

3 x 8

back squat gym bar

One legged kettlebell deadlift

Grab the kettlebell with one hand. Move your leg of the same side backwards and put your weight on the other leg. Lower the kettlebell bowing forward with your back straight. At the same time lift the leg on the same side with the kettlebell from the ground and slightly bend the other knee. Return to the starting position by activating the gluteus muscles. Maintain the body’s and the kettlebell side leg’s good alignment during the whole exercise.

3 x 10 per leg

kettlebell one lef deadlift

Seated leg extension

Adjust the back support so that your knees are slightly over the edge of the chair. Adjust the foot roll. Extend your legs and return to the starting position.

3 x 12

seated leg extension

Calf press

Sit on the bench with the padding over your thighs. Set your feet on the foot holds. Extend your ankles by lifting your heels and then lower them slowly and evenly back down. Keep the weight on the inside of the ball of the foot.

3 x 12

calf press

Hip lift with bosu-ball

Lie on your back, bend your feet over the bosu-ball evenly, your hands on your sides supporting. Raise your hips as high as possible while squeezing your buttocks. Slowly lower back down. Keep the knee line straight and keep your feet evenly on the bosu-ball.

3 x 12

bosu ball hip lifft