Advanced Lower Body Workout

​REPS: 10 SETS: 3-4 REST: 1 min 30 secs

-Lift a loaded barbell off of a weight rack with the bar across your upper back and a bench or box placed 12-18 inches tall behind you.
-Place one foot on the bench behind you, and your other foot firmly on the floor 2-3 feet in front you.Slowly lower the weight by bending forward at the knee and allowing your hips to bend back as if you are sitting down (squatting). You should descend until your knee is bent at a ninety (90) degree angle and your quadriceps and hamstrings are parallel to the floor.
-Return to the starting position by pressing upwards and extending your leg while maintaining an equal distribution of weight on your forefoot and heel. Continue looking forward.
-Once you have returned to the starting position and are standing straight up, pause for a moment and repeat.​

​REPS: 10 SETS: 3-4 REST: 1 min 30 secs

-To grip the barbell as pictured, take the bar off of the rack by placing it on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely. You may prefer to grasp the bar with a "clean grip," which may be preferred for heavier weight. Your feet should be shoulder width apart with your toes pointing forward.
-Slowly lower the weight by bending forward at the knees and allowing your hips to bend back as if you are sitting down (squatting). You should descend until your knees are bent at a ninety (90) degree angle and your quadriceps and hamstrings are parallel to the floor.
-Return to the starting position by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel. Continue looking forward.

​REPS: 10 SETS: 3-4 REST: 1 min 30 secs

-Put a barbell on the ground in front of you and grasp the bar with an overhand, shoulder width grip. You should be standing with a shoulder width or slightly narrower stance.
-Bend your knees slightly, keeping your hips and back straight and lift the bar straight up concentrating on using your hips as you stand.
-When you are standing the bar should be resting against your thighs. This is the starting position.
-Lower the bar by pushing your hips back and maintaining a slight bend in the knees unlike when squatting or performing regular deadlifts. You will lower the bar to a position just below your knees rather than all the way to the floor. Your back should be straight and parallel to the floor at the lowest position.
-Return to the standing position by maintaining a slight bend in your knees and keeping your hips and back straight as you lift the bar straight up. Concentrate on using your hips and legs as you stand.

​REPS: 10 SETS: 3-4 REST: 1 min 30 secs

-Start by loading a loaded barbell off of a weight rack and placing it across your upper back with your feet about 8 inches apart and your toes facing forward. You should use a grip slightly wider than your shoulders.
-Lunge backwards two to three feet forward with your first leg and land on your forefoot then your heel. Your abs should be drawn in and your upper body should be straight and perpendicular to the floor.
-Slowly lower your body by flexing the knee and hip of your back leg until the front leg is almost in contact with the floor.
-Return to the standing position by pressing upwards forcibly with your backward leg and extending your hip and knee.