Lower Body: August 2025

Glutes, Quads & Plyo Power

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Equipment: Dumbbells, Weight Plates, Box, Bench

1. Box Jump to Step Down (Plyo activation)

 3 sets x 6 reps (controlled landings, reset between reps)

 → Progression: Add a light plate hold for a core challenge

2. Dumbbell Front-Loaded Bulgarian Split Squats (bench)

 3 sets x 8–10 each leg

 → Progression: Heavier dumbbell or 3-second eccentric

3. Barbell or Plate-Loaded Hip Thrust (bench)

 4 sets x 10–12

 → Progression: Add pause at the top or increase load weekly

4. Dumbbell Step-Ups (box or bench)

 3 sets x 10 each leg

 → Progression: Increase height or add overhead press

5. Plate Goblet Squat Hold (core + burn-out)

 Hold bottom squat w/ 25–45 lb plate x 30–45 sec

 → Progression: Heavier plate or hold longer each week

Click HERE to download a free PDF of this exact workout