Lower Body Hypertrophy
It is important to complete Strength Development #03 before you try this workout.
Join Erin and John for this lower body hypertrophy workout designed to build athletic muscle. You will lift moderately heavy weight (less than in the foundational strength workouts) and aim to hit higher reps.
This workout is a great complement to Strength Development #03. We recommend that you spend a couple of weeks rotating between Strength Development #03 and Strength Development #04. After you’ve done both workouts a few times and feel comfortable with all the movements you can look to move to Strength Development #05.
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: Erin Maw, John Nicodemus

1. WARM-UP
To The Top performed by INF
Moves: Hip Hinge, Deadlift, Shoulder Circles, Hip Rotation, Wrist Mobility, Pushup, Back Squat, Front Squat, Overhead Push Press
2. EMOMS
Dig performed by LaToria
Show Me performed by NOAM DEE
Moves: Back Squat, Squat Push Press
3. LOWER BODY TRISETS
Hands Together performed by NOAM DEE
Hit It performed by Akira
I Take Mine performed by Dan Draper
Pronto performed by Mow Music
Moves: Deadlift, Front Squat with Pulse, Backward-Stepping Lunge
4. UPPER BODY CON�SETS
Distil With Me performed by NOAM DEE
Keep It Coming performed by Bobby Weaving
Oomph performed by Bobby Weaving
Moves: Static Bear Hold Row, Side Raise, Tricep Bench Pushup, Marching Plank On/Off Bench, Arnold Press, T-Pushup
5. COOLDOWN
Kindly performed by Ashley Alexander
Moves: Lying Hamstring Stretch, Lying Glute Stretch, Hip Flexor Stretch, Childs Pose, Quad Stretch, Shoulder Stretch, Wrist Stretch