Lower Body: September 2025

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Warm-up (5 min): 2 rounds: 8 bodyweight good mornings, 8 box squats, 20 second dead hang or band pull-aparts, 6 walking lunges/leg

1. Barbell Back Squat – 3×6–8

2. Romanian Deadlift (BB or DBs) – 3×8–10

3. Heels-Elevated Goblet Squat (DB, heels on plate) – 2–3×10–12

4. Reverse Lunge (BB on back or DBs at sides) – 2–3×8–10/leg

Step back, light tap, drive through front heel; keep torso tall.

5. Hip Thrust or DB Glute Bridge – 2×10–12,

6. Optional Power: Box Step-Up Power Reps – 2×6/leg

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Post it to your stories and tag me @shelbysaywhatblog when you’re done so we can all cheer you on!

🏋️‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide