TRANSFORM BY ANNABELLE RONNFELDT

Lower Body Strength

START THE WORKOUT

Mobility Warm Up

Prepare your body for lifting by activating key muscles and increasing your range of motion.

Complete 2 rounds of the warm up, moving straight from one exercise to the next.

A1: World's Greatest Stretch
2 Rounds, 30 Seconds
A2: Bird Dogs
2 Rounds, 30 Seconds
A3: Squats
2 Rounds, 30 Seconds
A4: Banded Crab Walks
2 Rounds, 15 Seconds Each Side

Lower Body Strength

Coach Name

Sample text

Barbell Back Squat

3 Rounds, 12 Reps

Dumbbell Reverse Lunge

3 Rounds, 12 Reps E/L

Hamstring Curl

3 Rounds, 15 Reps

Glute Abduction Machine

3 Rounds, 15 Reps

Leg Extension

3 Rounds, 15 Reps

Booty Finisher (Optional)

Perform as many reps as possible within the given time. Aim to keep reps slow and controlled with minimal rest.

Complete 3 rounds of this finisher and rest no longer than 60 seconds between rounds.

A1: Banded Glute Bridge
3 Rounds, 30 Seconds
A2: Banded Glute Bridge Hold
3 Rounds, 30 Seconds
A3: Banded Glute Bridge Abductions
3 Rounds, 30 Seconds

TransFORM with Annabelle

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