Women’s Strength · Lower
Women’s Lower: Tempo Day
A women-focused lower-body session with stable strength choices and clear home or gym alternatives. This edition emphasizes deliberate repetitions.
Preview the exercisesGoalLower-body strength, glutes, and trunk control · deliberate repetitions
LevelAll levels
Duration35–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench or chair · Band or optional machines
Women FocusedLower BodyGlutesStrengthDeliberate Repetitions
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives
Coaching cues & alternatives
Coaching cues
- Support the lower shoulder blades on the bench.
- Keep your chin gently tucked.
- Finish with level hips and stacked ribs.
Alternatives
Coaching cues & alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues & alternatives
Coaching cues
- Use light band tension to start.
- Keep toes facing forward.
- Take controlled steps without dragging the trailing foot.
Alternatives
Coaching cues & alternatives
Coaching cues
- Align the machine pivot with your knee.
- Lift smoothly without kicking.
- Lower for two controlled seconds.
Alternatives