WEEK 3 | DAY 3 LOWER BODY 20240105

WEEK 3 | DAY 3 LOWER BODY 20240105

Week 3 | Day 3: Leg Power and Core Stability

Welcome back to Week 3, Day 3 of the Sisters of Iron workout! Today's focus is on building lower body strength with deadlifts and a variety of targeted leg exercises.

Main Lift: Deadlifts

  1. 80%x3
  2. 85%x3
  3. 90%x3
  4. then 3x3x80%

Auxiliary Work

Let's further strengthen those legs and target different muscle groups with these exercises.

  1. Hip thrust (3sets x 12 reps)
  2. Goodmornings (3 sets x 10-12).
  3. Single leg squat to box- assisted as needed (3 sets x 6 reps each leg)
  4. Back Extensions or Banded Hamstring Curls (3 sets x 20): Perform back extensions if equipment is available. Otherwise, use a resistance band for hamstring curls targeting the same muscle group.

Finisher: Abs Circuit

Let's conclude this leg-focused day with an effective abs routine.

  1. 3x16 plank hold w/shoulder taps


Week 3, Day 3 is designed to strengthen your lower body while engaging your core for stability and balance. Remember to maintain proper form and breathe consistently throughout each exercise.

Stay dedicated, stay strong, and let your determination guide you through this workout. Share your progress using #SistersOfIron and motivate others in their fitness journey.

Embrace the challenge, push your limits, and let's continue to build strength together!

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