Lower Body Builder: Training by Aaliyah Cash in TrainHeroic

Fit U

Coach
Aaliyah Cash

Training your lower body starts with training your core and ends with your legs. A strong abdomen and spine are essential to optimal performance. Our lower body is used daily for sitting and walking. Now, more than ever, people are sitting more often than usual, so certain muscle groups can easily become inactive while others are overly worked. I'll work with you to improve on these inactive muscles to get the most gains!

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Train Smart, Not Hard
To get results that will last a long time, you need adequate rest, a consistent training schedule, and a kicka** program.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Recommended
​BarbellResistance BandsBox JumpMedicine BallDumbbells
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Air Squat

2 x 10

A2

Arm Circles

2 x 10

A3

Calf Raise

2 x 10

A4

Inchworm

2 x 10

A5

Push-Up

2 x 10

A6

Bird Dog

2 x 10

A7

Dead Bug

2 x 10

B

Back Squat

10, 6, 2, 1, 1 @ 0, 75, 85, 95, 100 %

C1

Russian KB Swing

2 x 12

C2

Dumbbell Death March

2 x 12

D1

Reverse Hyperextension

2 x 10

D2

YTL

2 x 10

D3

Body Curl

2 x 10

Tuesday
Week 1 Day 3

A1

Air Squat

2 x 10

A2

Arm Circles

2 x 10

A3

Calf Raise

2 x 10

A4

Inchworm

2 x 10

A5

Push-Up

2 x 10

A6

Bird Dog

2 x 10

A7

Dead Bug

2 x 10

B1

Butterfly Stretch

1 x 1:00

B2

Pigeon Stretch

2 x 45

B3

Elbow Punches

1 x 12

C

Front Squat

10, 6, 2, 1, 1 @ _ , 75, 85, 95, 100 %

D

Run

600, 400, 200, 600, 400, 200 @ 2:00, 1:15, 0:35, 2:00, 1:15, 0:35

E1

Push-Up

2 x 12

E2

Goblet Squat

2 x 12

E3

Plank

2 x MAX

Thursday
Week 1 Day 5

A1

Air Squat

1 x 10

A2

Arm Circles

1 x 10

A3

Calf Raise

1 x 10

A4

Inchworm

1 x 10

A5

Push-Up

1 x 10

A6

Bird Dog

1 x 10

A7

Dead Bug

1 x 10

B

Deadlift

10, 6, 2, 1, 1 @ _ , 75, 85, 95, 100 %

C1

Band Pull through

2 x 12

C2

Reverse Lunges

2 x 12

C3

DB Good Morning

2 x 12

C4

Straight Leg Hip Thrust

2 x 12

Saturday
Week 2 Day 0

A1

Air Squat

1 x 10

A2

Arm Circles

1 x 10

A3

Calf Raise

1 x 10

A4

Inchworm

1 x 10

A5

Push-Up

1 x 10

A6

Bird Dog

1 x 10

A7

Dead Bug

1 x 10

B1

90/90 Hip Mobility

1 x 1:00

B2

Side Step Up

2 x 10

C

Hip Thrust

10, 6, 2, 1, 1 @ _ , 75, 85, 95, 100 %

D1

Push Press

2 x 12

D2

Sit-up

2 x 12

E1

Forward Sled Drag

3 x 10

E2

Sled Push

3 x 10

F

Rowing

3 x 250 @ 0:50

Coach
coach-avatar Aaliyah Cash

Personal Trainer. Nutrition Coach. Netflix Binger. Not in any specific order (;

FAQs
Who is this training for?
For committed athletes familiar with using barbells (intermediate/advanced lifters) and looking to learn.
What is the duration of each training session?
You should finish each training session with an hour, an hour 30 max
Why is training my lower body important?
Many injuries occur due to undertrained, weak muscles and learning how to prevent this from occurring is important for optimal performance and for the best mirror selfie showing off those gains (;
Lower Body Builder