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Transformed: Week 10, Day 64 - Lower-body Workout

One of the best exercises for your lower body is the good morning. Dymatize athlete Elspeth Dana will show you how to do it!

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How to do a good morning

You have a tough lower-body workout today, but you can do it! There's nothing better than finishing a tough workout and knowing you left it all in the gym. Do your best to complete all the exercises, sets, and reps. It's important to hit every muscle in your legs evenly.

Especially if you're relatively new to it, the good morning can be somewhat intimidating. After all, you're bending over with a loaded bar on your back, right? Isn't that what people always tell you not to do? But performed correctly, the good morning builds back, hip, butt, and hamstring strength that can't be beat.

If you need some coaching tips on the good morning, check out the video below. Elspeth Dana will walk you through how to do the exercise properly. Do it correctly, and you'll better engage the right muscles and stay injury-free!

Elspeth Dana Transformed Tip, Day 64: How To Do Good Mornings
Watch the video - 1:47


Wide-stance barbell squat

4 sets of 6-8 reps, rest 1-2 min. between sets
Wide-stance barbell squat Wide-stance barbell squat


Romanian deadlift

4 sets of 10, 10, 8, 8, reps at 2:1:3 tempo, rest 1-2 min. between sets
Romanian deadlift Romanian deadlift


Good morning

4 sets of 8 reps, rest 1-2 min. between sets
Good morning Good morning


Seated leg curl

4 sets of 10 reps, last 2 sets are dropsets to failure, rest 1-2 min. between sets
Seated leg curl Seated leg curl


Calf press

3 sets of 15 reps, rest 1-2 min. between sets
Calf press Calf press


Cable crunch

3 sets of 12 reps, rest 1-2 min. between sets
Cable crunch Cable crunch

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