AUG-18 LADIES #HyperWorkouts – Day 3/4 – LOWER BODY

2 min read


🆕 #HyperWorkouts Programme, seventh release of 2018.

Join in on Michelle’s Workout 8-week Training Block.🔥

As per the BREAK-THE-MOULD Body Plan, here is the Female-Centric strength training component of the overall workout programme. 🌹

Ladies AUG-18 – DAY 3/4, LOWER BODY

🏋️‍♀️ DAY 3 it another tough one, but will pay you back with strong curves! Sumo deadlift is more quad and hip and glute dominant, and the dead start squats will help build up the weakest part of the lift (getting out of the hole).

Lots of thighs and glute work that will feel great once you get into it and afterwards, plus a little push press to give your lower half a temporary breather! 😵


1️⃣ Sumo Deadlifts

2️⃣ Hip Thrusts

3️⃣ Dead Start Low-Bar Back Squat

4️⃣ Single Leg Glute Bridges

5️⃣ Overhead Barbell Push Press

6️⃣ Curtsey Kettlebell Lunges

Days 1, 2 & 4 can be found on the AdapNation YouTube channel, #HyperWorkouts and our instagram feed!

The overall workout programme can be found in the BREAK-THE-MOULD Body Plan, Part 4.

AdapNation BREAK-THE-MOULD Body Plan p1
The Ladies BREAK-THE-MOULD Body Plan – Heavy Lifting & Chill [Part 4]
  • Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
  • Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.

Follow this vlog as it unfolds. Comment if you have questions or ideas.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel. #HyperWorkouts

Leave a comment