OFFICIAL PLAN · FREE

ADERAP: Lower Body (No Equipment)

2 DAYS · BEGINNER · BODYWEIGHT

Lower A

  1. Glute Bridge
    Glute BridgeLegs
  2. Sissy SquatLegs
  3. Cossack SquatLegs
  4. Single-Leg Glute BridgeLegs
  5. Nordic CurlLegs
  6. Plank
    PlankCore

Lower B

  1. Cossack SquatLegs
  2. Glute Bridge
    Glute BridgeLegs
  3. Deep Lunge with RotationLegs
  4. Single-Leg Glute BridgeLegs
  5. Bird DogCore
  6. Side PlankCore
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