Day 6: Lower & Mobility Sculpt
Additional lower body sculpt focusing on resistance squats, lunges, and lower back extensions.
Novice Exercise Guide
Review the detailed descriptions and form tips before starting your workout.
Resistance Band Squat
How to Perform
Starting Position: Stand on the resistance band with feet shoulder-width apart. Pull the handles up to shoulder height, elbows bent. The Movement: 1. Squat down against the band's tension. 2. Push back up to standing, feeling the resistance increase at the top.
Pro Form Tip
Keep your elbows up to support the band. Stand fully straight at the top.
Dumbbell Lunges
How to Perform
Starting Position: Stand tall holding a 2kg dumbbell in each hand at your sides. The Movement: 1. Take a large step forward with one leg, lowering your hips until both knees are bent at 90 degrees. 2. Keep your front knee directly above your ankle. 3. Push back to starting position and repeat on the other side.
Pro Form Tip
Keep your torso upright. Do not let your back knee bang on the floor.
Glute Bridge
How to Perform
Starting Position: Lie on your back with knees bent and feet flat on the floor, hip-width apart. (Optional: place a 2kg dumbbell on your hips for resistance). The Movement: 1. Press your heels into the floor and lift your hips toward the ceiling. 2. Squeeze your glutes at the top, forming a straight line from knees to shoulders. 3. Lower down with control.
Pro Form Tip
Do not arch your lower back too much at the top; drive the movement through your glutes.
Superman
How to Perform
Starting Position: Lie face down on the floor with your legs straight and arms extended overhead. The Movement: 1. Simultaneously lift your arms, chest, and legs off the floor. 2. Hold for a brief second at the top, squeezing your lower back and glutes. 3. Lower back down to the floor with control.
Pro Form Tip
Keep your neck in line with your spine by looking down at the floor, not up.
Cat-Cow
How to Perform
Starting Position: On hands and knees. Cow: drop belly, lift head. Cat: round back, tuck chin. Flow smoothly between them.
Pro Form Tip
Move slowly, matching your breath to the movement.