Coach sameh Lower body and core by Coach Sameh

Lower body and core

1 - Bb Back Squat Medium Stance 2 - Wheel Push on Knees

- Feet shoulder width apart, hold the bar on your trapezius. Squat down until your - Keep your abs tight and back straight. On the knees, lengthen the body by
knees are at 90° angle while keeping your back straight, head up, and chest out. pushing the wheel forward. Move your arms as far as possible and return to the
starting position.

Week Sets rep. recovery

Week Sets rep. recovery
1 3 8 00:30
1 3 8 00:30

3 - Bb Romanian Deadlift 4 - Bb Glute Bridge

- Standing, feet shoulder width apart, hold a bar in front of you in a pronation grip - Lie on your back, hold a bar above the pelvis. Feet on the ground close enough
(palms of hands towards you). While keeping the body tight, lower the bar just to your glutes. Lift the pelvis so that your thighs are aligned with your body while
below the knees, bending your knees slightly and go back up. Start the holding the bar in place. Return to the starting position and repeat.
downward movement by pushing your glutes backwards and pulling your
shoulders backwards. Keep your head aligned with your back.
Week Sets rep. recovery

1 3 8 00:30
Week Sets rep. recovery

1 3 8 00:30

5 - Pendulum Lunge 6 - Elbow Plank on Swiss Ball

- Standing, perform a front lunge with the right foot. Then push up on your right - Elbows on the Swiss ball, hold the plank position with your back straight and
heel and continue with a back lunge. Keep the foot off the ground between the abs tight.
two lunges. Keep your back straight, head straight, and abs tight.

Week Sets rep. recovery

Week Sets rep. recovery
1 3 8 00:30
1 3 8 00:30

7 - Dumbbell Low Side Lunge 8 - Copenhagen plank

- Do side lunges, bring the dumbbells on the ground. Alternate. Keep your back Week Sets rep. recovery
straight, abs tight and head up.
1 3 8 00:30

Week Sets rep. recovery

1 3 8 00:30

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Coach sameh Lower body and core by Coach Sameh

9 - Reverse Lunge Into A Step-up 10 - Band Dead-bug

- A bar on the trapezius muscles, keep your back straight, abs tight and head up. - In a supine position, flex the shoulders and hips to 90 degrees + bend the
Take a step back, bring that same leg on the box and step up on it by moving the knees. Lock out the elbows and resist the band as you exhale and extend one
knee of the opposite leg to hip height. Go down and repeat with the other leg. leg (get long through the down leg). Alternate.

Week Sets rep. recovery Week Sets rep. recovery

1 3 8 00:30 1 3 8 00:30

11 - Russian Kettlebell Swing 12 - Alternating Quadruped Extension Knees Off

- Keep your back straight, head high and abs tight. Pull the pelvis forward and - On all fours, knees under hips, raise one leg with the opposite arm and hold.
upward. Bring your arms to shoulder height. Alternate. Keep your abs tight and back straight.

Week Sets rep. recovery Week Sets rep. recovery

1 3 8 00:30 1 3 8 00:30

13 - Elevated Calf Raise On Smith Machine

- Keep your back straight, abs tight and your feet under your shoulders - The front
part of your feet on a block of about 3 inches thick, do ankle flexions and
extensions.

Week Sets rep. recovery

1 3 20 00:30

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