Lower Body Rehabilitation Program
By Chris Stone
 | Advanced (3+ years) |
 | 32 minutes/day | 3 days/week | 6 weeks |
 | Gain Strength |
 | Bodyweight, 2 x Dumbbell, Flat Bench, Barbell, Landmine, BOSU Ball, 1 x Kettlebell, Other, Box, 45 Degree Leg Press Machine, Squat Rack Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Anterior (Front of body)
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Bodyweight Squat | 3 sets | 10-15 reps | 60s | |
| 2.Bodyweight Lunge | 3 sets | 10-15 reps | 60s | |
| 3.Dumbbell Bulgarian Split Squat See Exercise Notes | 3 sets | 10-15 reps | 60s | |
Day 2 - Posterior (Back of body)
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Stiff-Legged Barbell Deadlift See Exercise Notes | 3 sets | 10-15 reps | 60s | |
| 2.Bodyweight Lunge | 3 sets | 10-15 reps | 60s | |
| 3.Single Leg Hip Bridge | 3 sets | 10-15 reps | 60s | |
Day 3 - Anterior (Front of body)
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Bodyweight Squat | 3 sets | 10-15 reps | 60s | |
| 2.Bodyweight Lunge | 3 sets | 10-15 reps | 60s | |
| 3.Dumbbell Bulgarian Split Squat See Exercise Notes | 3 sets | 10-15 reps | 60s | |
Day 4 - Posterior (Back of body)
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Abominal Hip Thrust | 3 sets | 10-15 reps | 60s | |
| 2.Bodyweight Lunge | 3 sets | 10-15 reps | 60s | |
| 3.Single Leg Hip Bridge | 3 sets | 10-15 reps | 60s | |
Date Created: 11/29/2018, UTC
Last Updated: 10/31/2021, UTC
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