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

Table of Contents

Hello, I’m Adam Kemp, and this workout focuses on core stability, lower body strength, and functional movement patterns that challenge balance and control.

Inspired by the verse from 2 Corinthians 12:10, today’s session reminds us that strength often emerges from moments of perceived weakness.

Each exercise is designed to strengthen the body through mindful, controlled movement, building resilience from the ground up.

By focusing on balance, stability, and core activation, this workout supports the development of foundational strength that extends beyond the gym, helping to build confidence and adaptability in every movement.

Quick Workout Summary

Warm-Up

Mobility & Express (Bodi App)

Organized in supersets, this workout of the day alternates between single-leg exercises, core-strengthening movements, and explosive power exercises. Combining stability-focused movements with compound exercises supports well-rounded strength and functional fitness.

Superset 1:
- 1A: Single Leg Deadlift (4 sets: 15, 12, 10, 8)
- 1B: Elevated Pigeon Forward Fold (4 sets of 10 reps)
Superset 2:
- 2A: Dumbbell Dead Bug (4 sets of 20 reps)
- 2B: Renegade Row (4 sets of 10 reps)
Superset 3:
- 3A:
- Plank (4 sets of 45 seconds)
- 3B: Kettlebell Swing (4 sets of 10 reps)

Workout of the Day (11/11/2024)

This efficient strength training workout blends core stability with strength and functional moves, targeting both the upper and lower body.

It’s designed to boost balance, endurance, and coordination, delivering a quick, powerful session that strengthens foundational fitness.

Warm-Up: Mobility & Express (Bodi App)

Starting with a mobility warm-up prepares the body for dynamic, controlled movements. This dynamic warm-up focuses on flexibility, joint range, and activation, helping reduce injury risk and enhance performance in strength exercises.

Superset 1

1A) Single Leg Deadlift

Sets & Reps: 4 sets (15, 12, 10, 8)
This unilateral lower-body exercise targets the glutes, hamstrings, and core. By requiring balance on one leg, it challenges stabilizer muscles and corrects imbalances between sides, improving overall stability and control. It is also one of the best posterior chain exercises and is great for your posture and muscle symmetry.

The single-leg deadlift is essential for functional strength and lower body alignment, which supports activities from lifting to sprinting.

Progression: Add weight or increase range of motion.
Regression: Perform a conventional deadlift with both feet or use a support for balance.

1B) Elevated Pigeon Forward Fold

Sets & Reps: 4 sets (10 reps)
A hip-opening stretch, this exercise helps release tension in the glutes, hips, and lower back, promoting flexibility and mobility. This is especially useful following a single-leg exercise like the deadlift, as it counteracts tightness and improves hip function for better movement mechanics.

Progression: Increase hold time or deepen the stretch.
Regression: Perform a standard pigeon pose on the ground.

Superset 2

2A) Dumbbell Dead Bug

Sets & Reps: 4 sets (20 reps)
This core-focused movement targets the abs and deep stabilizing muscles, promoting core stability without putting strain on the spine. By coordinating arm and leg movements with a stable core, the dead bug teaches control, making it one of the best alternatives to crunches for building strong, functional abs.

Progression: Add weight or extend arms and legs further for greater challenge.
Regression: Perform without weights or limit the range of motion for control.

2B) Renegade Row

Sets & Reps: 4 sets (10 reps)
This exercise combines a plank with a rowing motion, activating the core, back, and shoulders while building balance and stability. The renegade row is excellent for improving core strength, particularly for those looking to develop functional upper-body strength alongside core endurance.

Progression: Increase the weight or add a push-up between rows.
Regression: Perform on knees or use lighter weights for greater stability.

Superset 3

3A) Forearm Plank

Sets & Duration: 4 sets (45 seconds each)
A fundamental core stability exercise, the forearm plank strengthens the abs, shoulders, and back, supporting posture and core endurance. Holding this position for time builds mental and physical resilience, encouraging focus and control over muscle engagement.

If you want to get six-pack abs, the forearm plank is one of the best alternatives to crunches for total-core development.

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

3B) Kettlebell Swing

Sets & Reps: 4 sets (10 reps)
This explosive lower-body exercise targets the posterior chain, including the glutes, hamstrings, and core, while providing a cardiovascular challenge. The kettlebell swing also improves hip mobility and power, making it ideal for functional strength and enhancing athletic performance.

Progression: Use a heavier kettlebell or increase reps.
Regression: Use a lighter weight or perform a shorter range of motion for control.

Tips for Success

Stay Mindful of Form: Focus on controlled, balanced movements to ensure each muscle is activated correctly, especially during unilateral exercises like the single-leg deadlift.
Find Strength in Stability: Core exercises like the dead bug and plank build stability from within, so engage the core actively in each move, helping to prevent strain and improve posture.
Progress Gradually: Use appropriate progressions as you build strength, ensuring each movement remains smooth and controlled.
Embrace the Process: Reflect on the message in today’s verse as you train, finding strength in challenges and using each movement to foster resilience and confidence.

This workout combines core stability with strength exercises that emphasize balance and control, supporting a resilient, adaptable body.

It’s a routine that nurtures both physical strength and mental focus, helping build confidence and functional fitness that translate into all areas of life.