8 Week Lifestyle Guide (Massy 2.0) Day 1 – Lower Body

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Day 1 – Lower Body

8 Week Lifestyle Guide (Massy 2.0) Day 1 – Lower Body

Warm Up

Perform for 10 minutes.

Butt Kickers

Knee Pulls

Frankensteins

Spiderman Stretch with Rotation

Hamstring Scoops

Glute Bridges (Double Leg)

Quad Pulls

Glute Bridges (Single Leg)

Day 1 Demonstration Video

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Barbell Squats – 12, 12, 12 reps means that every set is 12 reps.

Circuit 1

Barbell Pause Squat (4 Second Hold) – 12, 12, 12 Reps

Squat Plank Out – 12, 12, 12 Reps

Circuit 2

Pause Lunges (2 Second Hold) – 12, 12, 12 Reps

Hip Thrusts – 12, 12, 12 Reps

Circuit 3

Step Up into Reverse Lunge – 12, 12, 12 Reps

Side Skies – 12, 12, 12 Reps

Circuit 4

Bulgarian Pause Squats (2 Second Hold) – 15, 12, 12 Reps

One Leg Glute Bridge – 15, 12, 12 Reps

CARDIO SCHEDULE

Following your workout, perform 25-30 minutes of steady cardio.

Choose from one of the following:

Stairmaster

Elliptical

Spinning Bike

Post Workout Recovery

Foam roll and stretch

8 Week Lifestyle Guide (Massy 2.0)

Additional Resources