Lower Body Blast with hip circle warmup mobility workout on the floor followed by kneeling 'deadlifts' and kneeling squats.

This is a great routine for getting ready for heavy work, and I give most muscles some attention, but with focus on the lower body.

I do various hip extensions, hip abductions and shoulder abductions while guiding you about what to think about in the body movement.

I keep going with alternating crossover lunges superset with on toe sumo squats with pulsing reps.

I go back to the floor for an alternating glute bridge with isometric peak hold, followed by a glute extension with leg extension in alternating rep style.

From that supine glute bridge position I slide down to do a hamstring heel plank with alternating hip flexions, then I complain that time doesn't go by fast, still got 3 minutes left!

I spend more pump reps on the supine glute and hamstring plank and then glute kicks on the floor that strengthen the lower back too, let's do it for 20 seconds peak hold.

And then I squeeze in side lunges superset with face the wall sliding squats to use up all seconds in this workout!