Lower body focus low volume program

For lower body focus while keeping a balanced physiques. intended for begginers/novices, mostly for women. includes extra calisthenics, core and upper body training.

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Week 1

Treadmill

Leg Swings

Arm Circle

Squat (Bodyweight)

Hip Circles

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Single Leg Calf Raise (Bodyweight)

Pistol Squat To Box

Push Up (Incline)

Dead Bug

Hip Thrust (Bodyweight)

Single Leg Romanian Deadlift

Glute Kickback (Cable)

Hamstring Curl

Step-Up (Weighted)

Single Leg Squat (On Plates)

Inverted Row

Hollow Hold

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