11/18/2024 - Workout Of The Day (Lower Body & Core)

Table of Contents

Hello, I’m Adam Kemp, and today’s strength training workout is designed to strengthen the lower body and core while enhancing mobility and stability through controlled, functional movements.

Inspired by Matthew 5:9, today’s session emphasizes cultivating peace and balance—not just in the body but also in the mind.

With a focus on foundational strength and endurance, this routine integrates mobility, strength, and stability to support both performance and resilience.

Through carefully paired supersets, this session targets key muscle groups like the glutes, quads, and core while also engaging stabilizers and improving flexibility. It’s a holistic approach to fitness, encouraging strength while promoting harmony within movement.

Quick Workout Summary

This workout combines a mobility-focused warm-up with strength and stability supersets targeting the core, lower body, and hip stabilizers. It emphasizes balance, controlled movements, and endurance, creating a well-rounded and effective session.

Warm-Up

Mobility Express (BoDi App)

Superset 1

1A) Forearm Plank (4×50 Seconds)
1B) Lateral Lunge (4×12-10-8-6 Each Leg)

Superset 2

2A) Mini-Band Goblet Squat (4×20-15-12-10)
2B) Side Lying Hip Adduction (4×15)

Superset 3

3A) Foam Roller Glute Bridge (4×10)
3B) Mountain Climber (4×30 Seconds)

Workout of the Day (11/18/2024)

This session blends mobility, strength, and stability, creating a comprehensive routine that supports balanced muscle development and functional fitness.

The combination of isometric holds, unilateral movements, and dynamic exercises builds resilience and coordination while promoting harmony in both body and mind.

Warm-Up: Mobility Express (BoDi App)

This mobility-focused warm-up is designed to prepare the body for strength training by improving flexibility, joint range of motion, and muscle activation.

It is a 10-minute warm-up routine that ensures a safe and effective workout.

Superset 1

This superset focuses on building a strong core foundation while improving lower-body stability and strength through unilateral movements.

1A) Forearm Plank

Sets & Duration: 4 sets (50 seconds each)
The forearm plank strengthens the abs, shoulders, and back, providing a solid foundation for stability and control in other exercises.

Progression: Add weight on your back or extend the duration.
Regression: Shorten the hold time or perform a high plank on your hands.

1B) Lateral Lunge

Sets & Reps: 4 sets (12, 10, 8, 6 each leg)
This lunge variation targets the glutes, quads, and hamstrings while improving hip mobility and balance. This is an ideal single-leg exercise for functional lower-body strength and coordination.

Progression: Add dumbbells or increase the range of motion.
Regression: Perform a stationary side lunge with reduced depth.

Superset 2

This superset emphasizes knee and hip stability, promoting balanced muscle development in the lower body.

2A) Mini-Band Goblet Squat

Sets & Reps: 4 sets (20, 15, 12, 10)
A variation of the goblet squat, this exercise uses a mini-band to increase resistance and activate the glutes and quads. It’s excellent for building lower-body strength and stability.

Progression: Use a heavier weight or a stronger mini-band.
Regression: Perform without a mini-band and focus on bodyweight squats.

2B) Side Lying Hip Adduction

Sets & Reps: 4 sets (15 reps per side)
This exercise targets the adductors, or inner thighs, improving leg alignment and hip stability, which supports balanced lower-body movement.

Progression: Add ankle weights or slow the tempo.
Regression: Reduce reps or perform without added resistance.

Superset 3

This superset integrates glute-focused movements with core stabilization and endurance exercises, enhancing strength and coordination.

3A) Foam Roller Glute Bridge

Sets & Reps: 4 sets (10 reps)
This glute bridge variation activates the glutes and hamstrings, strengthening the posterior chain while promoting hip stability and mobility.

Progression: Place feet on an elevated surface or add weight.
Regression: Perform a standard glute bridge without the foam roller.

3B) Mountain Climber

Sets & Duration: 4 sets (30 seconds each)
Mountain climbers are a dynamic core exercise that engages the shoulders, abs, and legs while building endurance and coordination. This move is one of the best alternatives to crunches for functional core strength, and it is a great exercise that will help you get six-pack abs.

Progression: Increase speed or extend the duration.
Regression: Slow down the tempo or perform fewer reps within the time frame.

Tips for Success

Master Form First: Prioritize proper alignment and controlled movements to maximize muscle activation and reduce injury risk.
Engage the Core: Keep your core braced throughout each exercise, especially during planks, mountain climbers, and squats, to improve stability and protect your lower back.
Focus on Mobility: Use the warm-up to fully prepare your body for the workout, ensuring improved range of motion and muscle activation.
Breathe Intentionally: Controlled breathing enhances endurance and helps maintain focus, particularly during isometric holds and dynamic movements.
Reflect on Balance: Today’s verse reminds us to find peace and balance in every aspect of life, including training. Approach each exercise with intention and mindfulness.