Strength Training + FGB - Lower Body

Hey everyone,

With a successful strength training + FGB workout for our upper body (see previous post), we were excited to try out this format for a lower body workout.  It turned out to be another great workout!

For the strength component, we did 3 sets each of the following:

• Alex - Barbell front squats (225, 245, 275lbs)
• Tannys - 1.5X double kettlebell front squats (12kg kettlebells)
• Alex - Straight-leg deadlifts (225lbs)
• Tannys - Romanian deadlifts (95, 105, 115lbs)

There are a couple of reasons why we did different exercises in the strength component.  Tannys wanted to really focus on the depth of her squats and her form, thus leading to the selection of kettlebell front squats.  To additionally challenge herself (as this was the strength component), she did 1.5 reps, which made each rep slower and more purposeful.  For the deadlifts, both of us chose our preferred variation.

For the FGB component, we completed 3 circuits of the following 5 exercises:

• Double kettlebell front squats
• Alternating kettlebell deadlifts
• Overhead kettlebell farmer's stair carries
• Pistol squats
• Alternating one-leg hip bridges

This workout was as good as the upper body version we had tried earlier in the week.  In fact, the FGB component was even more taxing (since your legs are more powerful than your upper body muscles, you can really push yourself)... Give it a try!

- Tannys & Alex