Lower Body Hypertrophy
It is important to complete Strength Development #11 before you try this workout.
Join Erin and Ben for this lower body hypertrophy workout designed to build athletic muscle. You will lift moderately heavy weight (less than in the fundamental or foundational strength workouts) and aim to hit higher reps.
This workout is a great complement to Strength Development #11. We recommend that you spend a couple of weeks rotating between Strength Development #11 and Strength Development #12.
Once you’ve completed this workout a few times you can return to the beginning of the Strength Development collection and start with Strength Development #1 to begin another phase of strength-building progression.
With any strength training aim for no more than 2 – 3 times in a week and always have a rest day in between.

Equipment: Barbell, Weights, Bench/Step
Presenters: Ben Main, Erin Maw

1. WARM-UP
East Hills performed by Nbhd Nick
Moves: Hip Hinge, Deadlift, Shoulder Circles, Thoracic Rotation, Squat, Overhead Push Press, Backward-Stepping Lunge

2. TRISET PRIMER
Dig performed by LaToria
Oomph performed by Bobby Weaving
See Thru (Clean Version) performed by Xray Rusan
Moves: Offset Deadlift, Bulgarian Split Squat, Plank Shoulder Tap

3. SUPERSETS
Hit It performed by Akira
Zone performed by INF
Moves: Back Squat, Frog Squat

4. CON-SETS
Get Rekt performed by St Urbain
Show Me performed by NOAM DEE
The Dirty Panther performed by Rascals
Moves: Bentover Fly, Side Raise Front Raise Overhead Press Combo, Backward-Stepping Lunge, Tricep Dip, T-Pushup, Kick Sit

5. COOLDOWN
Forever and Ever performed by Nbhd
Moves: Lying Hamstring Stretch, Lying Glute Stretch, Hip Flexor Stretch, Childs Pose, Quad Stretch, Shoulder Stretch, Wrist Stretch