This lower-body-focused workout prioritizes strength, stability, and resilience, combining hex bar deadlifts for posterior chain power with hip rock stability ball shoulder taps to reinforce core and hip control. Your accessory work will target knee and hip durability through reverse Nordics, banded adductions, and isometric bridging, building strength in underutilized stabilizers. The finisher will challenge core endurance, hip flexor strength, and lateral explosiveness, reinforcing balance and athletic movement. Click the warm-up + activation drop down menu to see the rest of your workout.

Equipment Needed: foam roller, dumbbells, lighter long resistance band, hex bar (could sub with kettlebells or barbell if you don't have access to a hex bar), an anchor point to attach resistance band.

Intensity Level: Anywhere from beginner to intermediate level.

RPE: Beginner - 5-6/10 (choose higher end rep range working with lighter weight) | Intermediate 7-8/10 (choose lower end rep range working with heavier weights)

*RPE = rate of perceived exertion. Let the suggested ranges help guide you with what weights to use.