6 week

lower body
guide
 welcome
This is a 3 phase, 6 week training program.

Phase 1 begins with introduction and

acclamation to fundamental exercises that will
be progressed throughout the program. You’ll
see many movements that you know, as well
as some new ones that are some of my
favorites.

Phase 2 brings forth different methods &

variations to the routines, giving you an
opportunity to improve upon the first two
weeks, as well as learn new ways to hit your
lower body efficiently. Break times will be
strict, as we will be pushing towards better
metabolic conditioning during this period.
Look out for things like isometrics and
dropsets here.

Phase 3 is the Big Push, where we will be

combining things learned from Phase 1 and 2
to maximize performance and results. These
routines will be the hardest of the entire
program, as you’ve built up to it! Push yourself
past your limits as we finish this out!

FOR THE BEST VIEWER EXPERIENCE

PLEASE OPEN THIS PDF IN ADOBE
ACROBAT OR IBOOKS.
 sunday's
zoom call
JOIN US SUNDAY 8/29 at 9am PST
FOR A LIVE ZOOM CALL

We will review the program together

and answer any questions.

Meeting ID: 896 3746 3759

Passcode: 537578
transformation
photos

PLEASE WEAR SOMETHING

COMFOrTABLE AND TRY TO take
YOUR BEFORE AND AFTERS IN
THE SAME OUTFIT IN THE
SAME PLACE, same time of day.

FRONT

BACK

SIDE

SUBMIT PHOTOS TO:

NBTRANSFORMATIONS@GMAIL.COM
BY sept 1st
what you will
need:

dumbbells

bench / chair

resistance
bands

towel
/ paper plates
 FOR THE BEST VIEWER EXPERIENCE
PLEASE OPEN THIS PDF IN ADOBE
ACROBAT OR IBOOKS.

How to optimize
your results

This Lower Body program was created to push

your limits with fundamental movements &
variations. You’ll be right with me throughout
the routines but remember that it is up to you
to get the most out of your workouts! Below I’ve
listed a few tips for both beginner & advanced
lifters to help you maximize your results!

Take your time with this program & focus on

getting acclimated with proper technique. Form
in your exercises can either make or break the
efficiency & intention of the exercise, so I can’t
stress this enough when I say form over
everything! I’ve included a video going over
technique of most of the common used
exercises throughout the program, please take
time to watch it.
Pay close attention to your warm up process, as
well as positioning throughout any movement.
If something looks foreign to you, watch my
demonstrations closely before beginning the
move. If you still feel unsure of a movement,
substitute it with something you know hits the
same muscles that feels safe to you.

Be mindful that resistance bands are meant to

help add intensity to your workouts, but using
too strong of a band will do you no good. Take a
look in the mirror while performing some of the
movements & check to see that you’re capable
of using the band you have on. In many of the
routines you’ll see me use a heavy resistance
band, but this doesn’t mean you must, too.

If you’re an advanced lifter that has the

movements down, don’t be afraid to use
heavier loading while in these routines! For
example, if you see we are performing 4 sets of
10 on an exercise that I’m using 20lb dumbbells
on, you are more than welcomed to use heavier
dumbbells if you have them and you’re able to!
Progressively push yourself & use what you
have!
 Tools
form check
THIS IS IMPORTANT.
Please take a moment to
watch this video and asses
your own from before
performing these exercises.
We will go over proper
technique for the Squat,
Deadlift, Lunge & Bridge.

warm up
THIS IS IMPORTANT.
This video will cover both
warm up stretches and
primers to prepare you each
workout. Primers are
designed to help muscle
activation.

REMINDER:
PHASES AND ALL (PLAY) BUTTONS ARE
CLICKABLE THROUGHOUT THE PDF
phase week one
one & two
CLICK HERE TO JUMP TO PHASE ONE

phase week three

two & four
CLICK HERE TO JUMP TO PHASE TWO

phase week five

three & six
CLICK HERE TO JUMP TO PHASE THREE
 phase one
monday

Equipment:
heavy dumbbells
heavy resistance band
37 MINUTES bench or chair
towel or sliders
 MONDAY ROUTINE
overview
superset #1
sumo squats x 10
standing glute kickbacks x
3 total rounds
40 seconds of rest between each set

superset #2
SL supported RDL x 10 each
frog pumps x 20
3 total rounds
30 seconds of rest between each set

superset #3
reverse lunge to curtsey lunge x 6 each
hamstring eccentric slides x 12
3 total rounds
30 seconds of rest between each set

superset #4
squat to calf raise x 15
standing abductions x 15 each
2 total rounds
20 seconds of rest between each set

NON STOP GLUTE FINISHER

3 exercises
20 seconds each back to back
2 rounds
3/4 squats
step outs
squat aductions
 phase one
wednesday

Equipment:
heavy dumbbells
heavy resistance band
39 MINUTES bench or chair
towel or book
WEDNESDAY ROUTINE
overview
superset #1
towel reverse lunge x 8
constant tension bridge x 20
3 total rounds
45 seconds of rest between each set

superset #2
RDL to front lunge x 6 each
standing fire hydrants x 15 each
3 total rounds
30 seconds of rest between each set

superset #3
toes lifted goblet squat x 10
ham hip bridge x 15
3 total rounds
30 seconds of rest between each set

superset #4
toes lifted goblet squat x 10
ham hip bridge x 15
2 total rounds
20 seconds of rest between each set
NON STOP GLUTE FINISHER
3 exercises
20 seconds each | 30 seconds rest
bridge
bridge to abduction
bridge abduction iso hold
complete 3 rounds back to back
 phase one
friday

Equipment:
medium to
heavy resistance band
20 MINUTES
 FRIDAY ROUTINE
overview

5 EXERCISES | 4 ROUNDS
40 SECONDS OF WORK
20 SECONDS OF REST

MOVE #1
SQUAT TO ABDUCTION

MOVE #2
STEP BACKS

MOVE #3
DONKEY KICK | FIRE HYDRANTS

MOVE #4
BRIDGE MARCH
 phase TWO
monday

Equipment:
heavy dumbbells
heavy resistance band
36 MINUTES bench or chair
towel
 MONDAY ROUTINE
overview
superset #1
split squat 10 sec iso into 10 reps
banded side steps x 10 each
3 total rounds
40 seconds of rest between each set

superset #2
b stance hip thrust x 10 each
alternating reverse lunge x 16
3 total rounds
30 seconds of rest between each set

superset #3
heels lifted suitcase squats x 8
ham curls 10 second iso hold into 10 reps
3 total rounds
30 seconds of rest between each set

superset #4
straight leg raise x 15 each
inner thigh leg lift x 15 each
2 total rounds
20 seconds of rest between each set

NON STOP GLUTE FINISHER

3 exercises
20 seconds each | 30 seconds rest
constant tension squats
jump squats
squat hold
complete 3 rounds back to back
 phase two
wednesday

Equipment:
heavy dumbbells
heavy resistance band
38 MINUTES bench or chair
WEDNESDAY ROUTINE
overview
superset #1
wall sit hack squat x 10
bulgarian split squat x 10 each
3 total rounds
40 seconds of rest between each set

superset #2
dumbbell hip thrust x 12
hip thrust iso abductions x 15
3 total rounds
30 seconds of rest between each set

superset #3
1.5 RDL x 10 each
frog jumps x 15
3 total rounds
30 seconds of rest between each set

superset #4
bridge to SL abduction x 8 each
4x4 x 5 each
2 total rounds
20 seconds of rest between each set

NON STOP GLUTE FINISHER

3 exercises | 2 rounds nonstop
kickbacks x 15 each
single leg bridge x 15 each
clamshells x 15 each
 phase two
friday

Equipment:
medium to
heavy resistance band
20 MINUTES
 FRIDAY ROUTINE
overview

5 EXERCISES | 4 ROUNDS
40 SECONDS OF WORK
20 SECONDS OF REST

MOVE #1
ABDUCTION TAPS

MOVE #2
SL LEG ABDUCTION TAP OUTS

MOVE #3
1 1/4 HIP THRUST

MOVE #4
BOTTOM ABDUCTION

MOVE #5
BRIDGE ABDUCTION HOLD
phase three
monday

Equipment:
heavy dumbbells
heavy resistance band
37 MINUTES bench or chair
towel
MONDAY ROUTINE
overview
superset #1
dumbbell RDL x 10
banded knee knockers x 20
4 total rounds
40 seconds of rest between each set

superset #2
1 1/4 heels lifted squat x 8
alternating forward lunge x 16
3 total rounds
40 seconds of rest between each set

superset #3
ham bridge iso x 30 seconds
dumbbell ham curls x 10
3 total rounds
30 seconds of rest between each set

superset #4
inner thigh leg lifts x 15 each
clamshells x 15 each
2 total rounds
20 seconds of rest between each set

NON STOP GLUTE FINISHER

3 exercises | 3 rounds
squats x 20
step backs x 20
squat abductions x 20
phase three
wednesday

Equipment:
heavy dumbbells
heavy resistance band
38 MINUTES bench or chair
towel
WEDNESDAY ROUTINE
overview
superset #1
slow tempo squat to squat jump x 8
sl hip thrust x 10 each
3 total rounds
40 seconds of rest between each set

superset #2
braced contralateral sl rdl x 10 each
heels lifted suitcase squats x 12
3 total rounds
30 seconds of rest between each set

superset #3
wall sits x 40 seconds
banded hamstring curls x 15 each
3 total rounds
30 seconds of rest between each set

superset #4
reverse hypers x 20
isolated abductions x 15 each
2 total rounds
20 seconds of rest between each set

NON STOP GLUTE FINISHER

3 exercises
20 seconds each nonstop
bridge
bridge abduction hold
bridge abductions
phase three
friday

Equipment:
medium to
heavy resistance band
20 MINUTES
 FRIDAY ROUTINE
overview

5 EXERCISES | 4 ROUNDS
40 SECONDS OF WORK
20 SECONDS OF REST

MOVE #1
STEP BACK TO STEP OUT

MOVE #2
SQUAT JUMP TO SIDE STEP

MOVE #3
DONKEY KICK | FIRE HYDRANTS
(BOTH SIDES)

MOVE #4
BRIDGE INTO ABDUCTION