THE PULSE

Are you ready to build strength and muscular endurance with a quick and efficient workout? Look no further than this 30-minute lower body workout designed by Coach Andrew.

Warmup/Activation:

Start with a warm-up that will increase your core body temperature and activate your core. This helps prime your body to work effectively and safely. Coach Andrew recommends two rounds of 30-second exercises that work the hips, glutes, and core. These exercises include the bird dog, side planks (left and right), bridge, and 90/90 hip stretches.

The Workout

The workout consists of supersets, which means you'll do a set of one exercise followed immediately by another exercise. This method helps keep your heart rate up and gets more quality work done in less time. Rest for 60 seconds between sets.

Superset 1

Dumbbell Goblet Squat + Dumbbell Straight Leg Deadlift

3 sets of 8 reps for each exercise – 60 second rest between

• Dumbbell Goblet Squat: Hold a dumbbell with both hands at chest level, stand with your feet hip-width apart, and squat down until your thighs are parallel to the ground. Then, push through your heels to stand back up to the starting position.
• Dumbbell Straight Leg Deadlift: Hold a dumbbell in each hand with your palms facing your thighs. Stand with your feet hip-width apart, hinge forward at the hips with a slight bend in your knees, and lower the dumbbells towards your feet until you feel a stretch in your hamstrings. Then, engage your hamstrings and glutes to pull yourself back up to the starting position.

Muscles used: Core, Glutes, Quads, Hamstrings, Lower back

Superset 2

Dumbbell Deadlift + Leg Extension (machine)

3 Sets of 10 reps for each exercise – 60 second rest between

• Dumbbell Deadlift: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your thighs. Hinge forward at the hips with a slight bend in your knees, keeping your back straight, and lower the dumbbells towards your feet until you feel a stretch in your hamstrings. Then, engage your hamstrings, glutes, and back to pull yourself back up to the starting position.
• Leg Extension (machine): Sit on the leg extension machine with your knees bent and your feet under the padded bar. Extend your legs to lift the padded bar up until your legs are straight. Then, lower the bar back down to the starting position.

Muscles used: Lats, Shoulder blades, Low back, Glutes, Hamstrings, Quads

Superset 3

Pendulum Lunge (6 on each side) + Hamstring Curl (machine or Swiss ball)

3 Sets of 12 reps for each exercise – 60 second rest between

• Pendulum Lunge: Start by standing with your feet hip-width apart. Step forward with one foot, bending both knees to create a lunge position. Push back up to the starting position, then step forward with the other foot and repeat. Alternate sides for 6 reps on each side.
• Hamstring Curl (machine or Swiss ball): Lie face down on a bench or Swiss ball with your knees slightly off the edge. Bend your knees to bring your feet towards your glutes, then slowly release back to the starting position.

Muscles used: Glutes, Hamstrings, Quads

Cooldown:

It's essential to cool down after a workout. This helps lower your heart rate, breathing, and reflect on the work you just completed. Coach Andrew recommends 5-10 minutes of stretching, foam rolling and breathing practice or mindful meditation.