10/27/2024 - Workout Of The Day (Lower Body & Core Strength)

Table of Contents

Hey everyone! I’m Adam Kemp, and today’s workout is all about building foundational strength and stability. We’re focusing on exercises that strengthen your legs, core, and lower body stability with a combination of powerful lifts, isometric holds, and movements to enhance balance.

Each exercise is designed to help you move better, lift stronger, and feel more controlled in your athletic and everyday movements.

After a mobility-focused warm-up, we’ll jump into strength training circuits that progress from core-engaging holds to powerhouse moves like the trap bar deadlift. I’ll guide you through each movement to ensure you get the most out of every set. So, grab your weights, focus on your form, and let’s make today’s workout count!

Verse of the Day:
Philippians 1:6
“Being confident of this very thing, that he which hath begun a good work in you will perform it until the day of Jesus Christ.”

Reflect on this verse as you work through today’s session. Stay focused, committed, and remember that each step you take is part of a greater journey.

Quick Workout Summary

Warm-Up: Bodi App – Mobility Express

Circuit 1:

Isometric Glute Bridge on Foam Roller: 4×40 seconds
Goblet Squats: 4×12-10-8-6 reps

Circuit 2:

Trap Bar Deadlift: 4×10-8-6-4 reps
Forearm Plank: 4×45 seconds

Circuit 3:

Copenhagen Plank: 4×25 seconds per side
Reverse Lunge: 4×12-10-8-6 reps per leg

This workout targets lower body strength, core stability, and balance through a combination of isometric holds, compound lifts, and unilateral exercises.

Warm-Up

Bodi App – Mobility & Express
- Focus on warming up muscles and mobilizing joints for peak performance and injury prevention.

Workout of the Day – 10/27/2024

This workout combines lower body power and core stability exercises, targeting essential muscle groups with progressive loading and stability holds. The regressions and progressions allow you to adapt the workout to your fitness level while building a foundation of strength and mobility.

Circuit 1:

1A) Isometric Glute Bridge on Foam Roller – 4 Sets of 40 Seconds

The isometric glute bridge on a foam roller activates and strengthens the glutes and hamstrings while challenging core stability due to the added instability of the foam roller. This exercise promotes lower body strength and enhances balance by keeping your core and lower back fully engaged throughout the hold.

Muscles Worked: Glutes, hamstrings, core, and lower back.
Progression: Add a resistance band around the knees or hold a weight plate on the hips.
Regression: Remove the foam roller and perform a standard glute bridge on the floor.
Tips for Form: Engage your core and avoid arching your back, focusing on squeezing the glutes and holding the hips high throughout the duration.

1B) Goblet Squats – 4 Sets of 12-10-8-6 Reps

Goblet squats are a lower body staple that builds strength in the quads, glutes, and hamstrings while engaging the core to keep the body stable and upright. Holding the weight in front at chest level encourages proper form, making it an excellent squat variation to improve leg strength and mobility in the hips and ankles.

Muscles Worked: Quads, glutes, hamstrings, and core.
Progression: Use a heavier dumbbell or kettlebell, or slow down the lowering phase to increase time under tension.
Regression: Use a lighter weight or perform bodyweight squats if needed.
Tips for Form: Keep your chest up, core braced, and knees tracking over toes. Descend slowly and push through the heels to stand back up, maximizing quad and glute engagement.

Circuit 2:

2A) Trap Bar Deadlift – 4 Sets of 10-8-6-4 Reps

The trap bar deadlift is a powerful compound movement that builds overall lower body strength, focusing on the glutes, hamstrings, and core, while reducing stress on the lower back compared to traditional deadlifts. The descending rep scheme allows you to increase weight with each set, progressively challenging your muscles to build power and strength.

Muscles Worked: Glutes, hamstrings, quads, lower back, and core.
Progression: Increase the weight with each set or add a pause at the top of the lift to enhance stability.
Regression: Reduce the weight, limit the range of motion (lifting from blocks), or lower the rep range.
Tips for Form: Keep a strong core and neutral spine, push through your heels, avoid rounding the back, and focus on using the glutes and hamstrings to lift the weight.

2B) Forearm Plank – 4 Sets of 45 Seconds

Forearm planks are a foundational core exercise that builds strength and stability in the entire core, shoulders, and glutes. If you want to get a six-pack, forearm planks are a great exercise to do consistently. Holding this position for an extended period improves posture, core endurance, and body alignment.

Muscles Worked: Core (transverse abdominis, obliques, and rectus abdominis), shoulders, and glutes.
Progression: Extend the hold time or lift one foot off the ground for added core engagement.
Regression: Reduce the hold time or perform the plank with knees on the ground.
Tips for Form: Keep your body in a straight line, avoid sagging hips, and press into the forearms to engage shoulders. Squeeze glutes and pull your belly button towards your spine.

Circuit 3:

3A) Copenhagen Plank – 4 Sets of 25 Seconds Per Side

The Copenhagen plank is a challenging core exercise that strengthens the adductors (inner thigh muscles) and obliques while stabilizing the hips. This exercise helps develop hip stability, essential for athletic movements and overall core balance.

Muscles Worked: Adductors, obliques, core, and glutes.
Progression: Perform the plank with the lower leg elevated or hold for a longer duration.
Regression: Perform with the bottom knee bent or on the floor to reduce inner thigh strain.
Tips for Form: Keep hips lifted and core tight. Focus on pulling the leg into the elevated surface and engage the core to keep the body aligned.

3B) Reverse Lunge – 4 Sets of 12-10-8-6 Reps Per Leg

Reverse lunges are a powerful unilateral movement that builds strength in the glutes, quads, and hamstrings while improving balance and stability. This movement reduces strain on the joints compared to forward lunges and challenges single-leg strength, making it ideal for functional lower body strength.

Muscles Worked: Glutes, quads, hamstrings, and core.
Progression: Hold heavier dumbbells or add a pause at the bottom of each lunge for more stability work.
Regression: Perform bodyweight reverse lunges or limit knee bend for a smaller range of motion.
Tips for Form: Step back with control, keep the front knee tracking over the toe, and press through the front heel to stand, focusing on glute and quad engagement.

Tips for Optimize the Workout

Warm-Up: Ensure an effective warm-up to activate muscles and prepare your joints.
Focus on Breathing: Breathe through each movement—inhale as you lower into squats and lunges, exhale as you press or stand up.
Stay Mindful: Use the verse as a mental anchor to stay engaged and positive throughout each set.

Embrace each movement with intention, and remember that each rep is progress toward your greater goals!

Safety Tips

Maintain Form: Focus on proper technique, especially in complex lifts like deadlifts and reverse lunges. Avoid rounding your back and keep your core tight.
Controlled Movements: For exercises like goblet squats and reverse lunges, ensure smooth, controlled reps to avoid jerking movements.
Rest Periods: Take 60-90 seconds between sets, adjusting based on your fitness level.