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Bone density / resistance

Strong Foundations: Lower Body Power

This session builds powerful legs and glutes, essential for supporting healthy bones as we move through our second spring. Expect dynamic movements that challenge stability and strength, leaving you feeling grounded and capable.

40 minIntermediateovulatoryEquipment: mat, medium dumbbells
60

Warm-up

  • Dynamic Leg Swings (front-to-back)

    120 seconds

    Gently swing one leg forward and back, keeping the hips stable.

    Illustration of Dynamic Leg Swings (front-to-back)

  • Cat-Cow Flow

    60 seconds

    Synchronize your breath with gentle spinal flexion and extension.

    Illustration of Cat-Cow Flow

  • Bodyweight Squats

    120 seconds

    Focus on controlled lowering and rising, finding depth that feels good in your body.

    Illustration of Bodyweight Squats

Main session

Strength Circuit 1

3 rounds

  • Dumbbell Goblet Squat

    10-12 reps

    Keep the dumbbell close to your chest, chest lifted, and sit down as if to a chair.

    0 / 12
    Illustration of Dumbbell Goblet Squat

  • Romanian Deadlift (Dumbbells)

    8-10 reps

    Hinge at your hips, maintaining a long spine, feeling the stretch in your hamstrings.

    0 / 10
    Illustration of Romanian Deadlift (Dumbbells)

  • Alternating Reverse Lunges

    10-12 reps per leg

    Step back with control, ensuring your front knee stays over your ankle.

    0 / 12
    Illustration of Alternating Reverse Lunges

Power & Stability Finisher

2 rounds

  • Weighted Glute Bridges

    12-15 reps

    Squeeze your glutes at the top, lifting your hips towards the sky.

    0 / 15
    Illustration of Weighted Glute Bridges

  • Single Leg Deadlift (Bodyweight)

    8 reps per leg

    Focus on balance and a controlled hinge, extending your back leg long.

    0 / 8
    Illustration of Single Leg Deadlift (Bodyweight)

Cool-down

  • Standing Quad Stretch

    60 seconds

    Gently hold your foot, drawing your heel towards your glute, chest open.

    Illustration of Standing Quad Stretch

  • Figure-Four Stretch

    60 seconds

    Lie on your back, crossing one ankle over the opposite knee, gently deepening the stretch.

    Illustration of Figure-Four Stretch

  • Supine Spinal Twist

    60 seconds

    Release your knees to one side, keeping your shoulders grounded, breathing deeply.

    Illustration of Supine Spinal Twist

Tags

lower bodystrengthbone densityovulatorypower