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This Superfunctional™ lower body specific workout targets your glutes, quadriceps, hamstrings and calves. You'll maximize your training time with minimal bar height changes in this quick 15-20 minute workout. Plus, proprioceptively-rich exercises will help with balance, coordination and spatial awareness.

Movement Prep 

Prior to getting started with your first set, focus on fully preparing your body with some light movement to loosen the joints and warm your muscles. Below are a few recommendations: 

• Side Shuffle 
• Hip Circles 
• Ankle Rolls 

Workout Guidelines 

Complete 2-3 rounds of each movement set shown below. Many of the exercises include variations and the flexibility to modify this workout specific to your training needs. 

Set 1

Complete 45 seconds of movement for each exercise below. In between each movement, perform 30 seconds of jumping jacks or jog in place. 

1. Superfunctional Assisted Squat Variations

The first movement in this set allows the freedom to change up your stance, keeping you fully engaged while allowing the element of movement play. Experiment with foot placement in reference to the three variations listed below until you have found a rhythm and position (or combination of positions) that work for you. 

• Variation 1: Traditional Stance 

1. Select bar at thigh or hip level.
2. Set feet hip width apart.
3. With straight arms, lean body back, maintaining a plank position.
4. Drop bottom toward the ground, keeping chest upright.
5. Keep arms straight while returning to starting position

• Variation 2: Wide Stance 

1. Select bar at thigh or hip level.
2. Set feet wide, with toes externally rotated.
3. With straight arms, lean body back, maintaining a plank position.
4. Drop bottom toward the ground, keeping chest upright.
5. Keep arms straight while returning to starting position.

• Variation 3: Narrow Stance 

1. Set bar at thigh or hip level.
2. Set feet close together.
3. With straight arms, lean body back, maintaining a plank position.
4. Drop bottom toward the ground, keeping chest upright.
5. Keep arms straight while returning to starting position   

Superfunctional Suspended Lateral Lunge: 

• Variation 1: Stationary and grounded with single leg suspended

1. Set bar at lowest level.
2. Stand beside bar (bar should be directly below Training Bar).
3. Set foot on bar at slight angle for grip.
4. Push bar laterally while bending opposite leg.
5. Complete 45 seconds on the right and 45 seconds on the left. 

• Variation 2: Perform as shown above, adding a hop on the grounded leg at the top of the movement.  

Superfunctional Hamstring Curl 

1. Set the bar at the lowest level.
2. Lie on back and position mid foot on bar.
3. Raise hips with knees bent.
4. Fully extend legs forward.
5. Use hamstrings to pull bar back into a bridge position.

Set 2

Between each movement in this set, complete 30 seconds of high knees or fast feet. 

Superfunctional Suspended Lunge

• Variation 1: Stationary and grounded with single leg suspended 

1. Set bar at lowest level.
2. Stand in front of bar (bar should be directly below Training Bar).
3. Set toes on bar and reach back into lunge.
4. Complete 45 seconds on the right and 45 seconds on the left. 

• Variation 2: Perform as shown above, adding a hop on the stationary leg at the top of the movement. 

Superfunctional Suspended Squat 

• Variation 1: Maintain stable body position below the anchor points. 

1. Set bar at lowest level.
2. Stand on bar and hold on to straps.
3. Position elbows at or slightly below shoulder height.
4. Lower into a squat, keeping knees in line with toes and allowing feet to tip forward slightly.

• Variation 2: Swinging Squat 

1. Set bar at lowest level
2. Push off on to bar to build momentum.
3. Balance on bar and swing forward and backward.
4. Drop down into a squat at the back of the swing, keeping knees over toes.

Superfunctional Single Leg Suspended Squat 

• Variation 1: Tap toes to floor

1. Set bar at lowest level.
2. Stand on the bar with a single leg.
3. Lift leg and reach down to tap ground in front of bar.
4. Lift foot back to centre and then tap down behind bar.
5. Keep knees in line with toes.

• Variation 2: Hover the toes above the floor as close as possible without touching 

Post-Workout Cool Down

Be sure to reward yourself after this workout with a light to moderate cool-down including lower body stretching. The Superfunctional™ Recovery Workout is a great option that will have you feeling refreshed and recovered.

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