45 minute beginner lower body workout with TRX at home
Here's everything you need to try our 45 minute beginner lower body workout with TRX at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Frog Pump
- Circuit 2
- Single Leg Isometric Glute Bridge With Leg Lowering
- Single Leg Straight Leg Deadlift with Wall Support
- Circuit 3
- Glute Bridge Hold
- Hamstring Walk Outs
Circuit 1
Complete this round 3 times.
Frog Pump
Complete 25 repetitions
Coaching Tips For Frog Pump
Follow these cues to perform Frog Pump correctly:
- Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.
Circuit 2
Complete this round 3 times.
Single Leg Isometric Glute Bridge With Leg Lowering
Complete 8 repetitions
Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering
Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:
- Keep consistent tension in the glute
- Keep a tight core throughout.
Single Leg Straight Leg Deadlift with Wall Support
Complete 8 repetitions
Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support
Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:
- Keep the foot furthest away from the wall on the floor
- Keep shoulders and hips square, feel the tension in the hamstring
- Maintain an arch in the lower back.
Circuit 3
Complete this round 3 times.
Glute Bridge Hold
Complete 35 seconds
Coaching Tips For Glute Bridge Hold
Follow these cues to perform Glute Bridge Hold correctly:
- Maintain tension in the glutes throughout
- Push into the floor with the feet.
Hamstring Walk Outs
Complete 7 repetitions
The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.
Benefits of Hamstring Walk Outs
The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.
How To Do Hamstring Walk Outs
- Start in a hip thrust position with the feet pressing into the ground.
- Slowly step forward. Take small steps to ensure there is enough time under tension.
- Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
- Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
- Step slowly back to the start position, taking small steps.
Coaching Tips For Hamstring Walk Outs
Follow these cues to perform Hamstring Walk Outs correctly:
- Use the heels
- Only go as far as the hamstrings feel able
- Move slowly and deliberately.
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This workout was made by Sean Klein
Sean Klein
