Transformed: Week 8, Day 50 - Lower-Body Workout

Athletes know that a strong backside equals a strong body. Use these cues to get better at one of the fundamental strength exercises for your back, hamstrings, and butt!

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Romanian deadlift tip

In today's lower-body workout, you'll start with the barbell deadlift. If you're still unsure of your deadlift form, or just want to do something a little different, try the Romanian deadlift as an alternate exercise.

Not sure how to perform this strength movement? Dymatize athlete and fitness model Alicia Ziegler will help you learn. Follow her tips and cues to ensure that you perform the perfect Romanian deadlift to build strong hamstrings and glutes!

Alicia Ziegler Transformed Tip, Day 50: How To Perform A Romanian Deadlift
Watch the video - 1:19

Day 50: Lower-Body

Barbell deadlift

4 sets of 6-8 reps, rest 2 minutes between sets
Barbell deadlift Barbell deadlift


Dumbbell rear lunge

3 sets of 12 reps, rest 60-90 seconds between sets
Dumbbell rear lunge Dumbbell rear lunge


Leg press (feet high on the platform)

4 sets of 10, 10, 8, 8 reps, rest 60-90 seconds between sets
Leg press Leg press


Bulgarian split squat

3 sets of 12 reps each leg
Bulgarian split squat Bulgarian split squat

Lying leg curl

4 sets of 10 reps tempo 2:1:3, rest 60-90 seconds between sets
Lying leg curl Lying leg curl


Seated calf raise

3 sets of 15 reps, rest 60-90 seconds between sets
Seated calf raise Seated calf raise

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