Day 3 of the Muscle Construction Challenge is another lower body workout involving multiple joints while we target the gluteal and hip regions using dumbbells and a thigh band to recruit as much muscle as possible within each rep.
This workout begins with a short warm-up, followed by a gluteal targeted floorwork sequence. As we come to standing, experience some compound lower body exercises such as the Romanian Deadlift, Sumo Squat, Sumo Deadlift, and Staggered Lunges to enhance our hip and glute involvement. You will need a chair for some of the exercises.
Enjoy some standing and floorwork isolation exercises at the end of the routine to ensure adequate time under tension for the hip muscles. Being able to perform the moves with the best control possible while squeezing the involved muscles should be the aim. Take your time! I will be giving many modifications throughout so that each person can adapt the exercise to meet his or her needs.
This workout allows the back and chest to recover from day 2 and gives us a great opportunity to train some of the largest muscle groups in the body. If your life requires a fair amount of sitting, this workout is just for you!
Focus on the quality of each individual rep, rather than moving the weight from point A to point B, in a mind-to-muscle connection. Some muscles will need to hold the position and some to move the weight. Think of this as "lab time" for your body as you practice!
Purchase the equipment used in this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Yoga Mat: https://amzn.to/2ZDSMrH