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Lower Half
Shoot Ropes, No Blanks →

Lower Half

“Hate To See Leave, Love to See Her Walk Away…”

G

Created by

Goonbait

Workout Breakdown

The Brick.

Ab

Rectus Abdominis

1

Hollow Body Hold

3 sets × 1-100min, 1-100min, 1-100min

Side Ab

Oblique

1

Russian Twist

3 sets × 10-100 reps, 10-100 reps, 10-100 reps

Lower Back

Erector Spinae, Multifidus

1

Superman

3 sets × 1-100m, 1-100m, 1-100m

2

Bird-Dog

3 sets × 1-100min, 1-100min, 1-100min

The Freak.

Butt

Gluteal

1

Lunge - Dumbbell

3 sets × 10-100 reps, 10-100 reps, 10-100 reps

Thigh

Quadricep Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius

1

Leg Raise (Hanging, Straight)

3 sets × 10-100 reps, 10-100 reps, 10-100 reps

2

Wall Sit

3 sets × 1-100min, 1-100min, 1-100min

Back Of Leg

Hamstring

1

Glute Bridge Walkout

3 sets × 10-100 reps, 10-100 reps, 10-100 reps

Calf

Gastrocnemius, Soleus

1

Single Legged Calf Raise

3 sets × 10-100 reps, 10-100 reps, 10-100 reps

2

Seated Calf Raises - Dumbbell

3 sets × 10-100 reps, 10-100 reps, 10-100 reps