WEEK 4 | DAY 3 LOWER BODY

Strength is our anthem and determination is our rhythm. Today marks Day 3 of Week 4 in our training log, and it's all about sculpting those lower body muscles. Get ready for an intense workout featuring squats, sumo deadlifts, walking lunges, hip thrusts, donkey calf raises, and a core-blasting finisher!

Week 4, Day 3 - Lower Body Power:

1. Squats - 5 sets x 5 reps at 70%: Begin your lower body session with the king of all exercises - squats. Perform 5 sets of 5 reps at 70% of your one-rep max. Focus on depth, control, and driving through your heels.

2. Auxiliary Lifts:

• Sumo Deadlifts - 4 sets x 6-8 reps: Transition to sumo deadlifts to target your hamstrings and glutes. Keep your chest up, and hinge at the hips for a powerful lift.

• Walking Lunges with Dumbbells - 4 sets x 10 steps each leg: Ignite your quads and glutes with walking lunges. Hold dumbbells in each hand for an added challenge. Take deliberate steps and maintain balance.

• Hip Thrusts - 3 sets x 12 reps: Shift your focus to the glutes with hip thrusts. Use a bench or elevated surface for support and drive through your hips for each repetition.

• Donkey Calf Raises - 4 sets x 15 reps: Don't forget your calves! Execute donkey calf raises to strengthen and define these muscles. Focus on a full range of motion.

3. Abs:

• Plank Rotations - 3 sets x 10 reps: Strengthen your core with plank rotations. Maintain a plank position and rotate your torso, engaging your obliques.

Instruction on Complicated Movements:

1. Squats:

   • Set up with a barbell on your upper back.
   • Feet shoulder-width apart, chest up, and core engaged.
   • Descend by bending your knees and hips, keeping your back straight.
   • Drive through your heels to return to the starting position.

2. Walking Lunges with Dumbbells:

   • Hold a dumbbell in each hand at your sides.
   • Take a step forward, lowering your body until both knees are bent at a 90-degree angle.
   • Push off the front foot to return to the starting position.

3. Hip Thrusts:

   • Sit with your upper back against a bench, feet flat on the ground.
   • Drive through your heels, lifting your hips towards the ceiling.
   • Squeeze your glutes at the top of the movement.

4. Donkey Calf Raises:

   • Position yourself on a calf raise machine or a sturdy surface.
   • Bend at the waist, keeping your back straight, and raise your heels by contracting your calves.

Remember to maintain proper form, and adjust weights as needed. Stay tuned for more updates from Sisters of Iron as we continue forging strength and unity through our shared fitness journey!

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