KITK Workout: Lower Body & Back Burn

Take rest as you need it & adjust weight to fit how your body is feeling!

We used machines, but you can also use dumbbells!

GLUTE ACTIVATION

• Repeat each set 3x

1. Banded side leg raises (10x each side)
2. Banded leg kickbacks (10x each side)
3. Banded squat jumps (15x)
4. Hip thrusts (we used the squat rack & 25lb. plates on each side) (4 sets, 10 reps)
5. Squats with bar (4 sets, 10 reps)
6. SQUAT TRIO (we used the squat rack & 25lb. plates on each side)
   1. Regular squats with double pulse (10 reps)
   2. Sumo squats with double pulse (10 reps)
   3. Ski squats with double pulse (10 reps)
7. Weighted dead lifts (we used a total of 40lbs.) (3 sets, 15 reps)
8. Prisoner back extensions (3 sets, 15 reps) – Don’t use your arms for momentum, place your hands on your head & elbows out
9. Rows (40lbs.) (3 sets, 12 reps)
10. Tricep pull downs (30 lbs.) (3 sets, 12 reps)

AB FINISHER (using the Power Tower machine) – ALWAYS make sure your core is engaged… it should burn!

1. Knee-ups (12 reps)
2. Alternating knee-ups (quick) (24 reps)
3. Crunches with legs up straight (12 reps)
4. Scissor kicks (quick) (24 reps)
5. Oblique knee-ups (12 reps)
6. Alternating oblique knee-ups (quick) (24 reps)