STS 2.0: Lower Body 2

This workout is part of Cathe Friedrich‘s STS 2.0 program which contains 26 workouts. I am doing the 12 week STS 2.0 rotation. This is a thorough lower body strength workout. I really had to figure things out the first time I did this workout–even more so than some of the other workouts in this phase. The first snag I ran into was the barbell plie squats (starts at #8 below). I remember doing those when I used to do Cathe workouts frequently. But it has been a long time since I’ve done a barbell plie squat. And due to the nature of this workout (the goal is to lift heavy) I loaded my barbell with what I thought I could lift. But I found that holding a barbell that way really hurt my wrists. So the second set I swapped to a dumbbell–but held in a similar fashion (one of the background exercisers (Jen) is using a dumbbell). It was less painful but kind of awkward to hold a heavy dumbbell that way. I think the heaviest dumbbell I’ve held that way is 40 pounds, so that 55 pound dumbbell was not comfortable. So finally, I just held a dumbbell sumo fashion. One of the background exercisers (Jen), changes to holding her dumbbell that way the last 2 sets. That was appropriate for me and I was able to also use a heavier dumbbell. So in the future I will go straight to that method. The second was the glute bridges (starts at #16 below). Glute bridges are easier (for me) than hip thrusts but I always use a lighter dumbbell for glute bridges because in other workouts you do a lot of reps. A lot–so you burn them out endurance style. Not in this workout. You are doing 4 sets of 12 reps with a full minute of rest between each set. So even tho I started with one 40 pound dumbbell, each set I increased the weight by 5 pounds until I was using one 55 pound dumbbell by 4th set. So next time I will start with the 55 pound dumbbell and see if I can lift even heavier than that!

So it was a learning experience! The first time I did this workout I did not do the bonuses. The second time I did this workout I used the proper weights and equipment (for me) right out of the gate. I also did the premix that includes the bonus chapters. That was a game changer. This is an excellent lower body strength workout and I love it but those bonuses are killer. The main workout isn’t terribly metabolic. The bonuses are very metabolic. Especially the first exercise, which you do 3 sets of–step ups. It definitely spiked my heart rate. My Apple Watch shows I was in my peak heart rate zone a total 4 minutes during this workout and all of the red on the graph is during the bonus! But I do love step ups so it is worth adding it on. I also loved the band exercises. The Bulgarian lunges are killer, too, especially when she changes them to push dips. The burn! After the bonuses are over, you go into the glute bridges from the main workout. I went straight to my 55 pound dumbbell and it was perfect for all 4 sets. I did not feel the need to go heavier. Probably since the bonus chapter fried my glutes!

***Update: I have completed the 12 week rotation and I am now just doing the workouts in whatever order I choose. I returned to this workout this morning and did the premix Express #4: Two Sets Maximum + Bonus Exercises. What an excellent workout! It’s basically the same as the first premix, which is the main workout + the bonuses. But that premix is 66:32 minutes! In Express #4 you still get everything–including the bonuses but it is only 52:23 minutes. That might be my new go-to when I do Lower Body 2. I like it so much that below I broke Express 4 down for easier reference.

***Update: I have done this workout so many times, I can’t believe I just started noticing this. The last few times I did it, I realized something was off about #15 below (second set of step over lunges). So this morning I decided to count more consciously and I realized it wasn’t just me messing up the count; you do not do the same amount of reps on both sides of the body. You do 8 reps the first side and 10 reps on the second side.

Lower Body 2 is 51:45 minutes; 6 minute warm up and 2:20 minute stretch. Equipment: dumbbells, barbell, barbell plates and fitness mat. You use light dumbbells during the warm up (10, 12 & 15 pounds). If you are doing the premix that includes the bonus chapters, you will also need a step, a stability ball and a booty band. I did not use a barbell in this workout. I used a heavy dumbbell for the plie squats and glute bridges. One minute of rest between each exercise except for the calf raises–you only get a brief rest between sets.

1. Goblet squat, 10 reps (Cathe is using one 40# DB; I used one 50# DB)
2. Repeat #1
3. Squats, 10 reps (Cathe is using 35# DBs; I used 37.5# DBs)
4. Repeat #3
5. Dumbbell deadlifts, 8 reps (Cathe is using 35# DBs; I used 50# DBs)
6. Repeat #5
7. Repeat #5 but with legs closer together (Cathe is using 30# DBs; I used 45# DBs)
8. Barbell plie squat, 8 reps (stand with legs wide, toes turned out, hold barbell at chest/under chin in an underhand grip) (Cathe’s barbell is 55#; I used one 75# DB)
9. Repeat #8 but for 1.5 reps (lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way)
10. Repeat #8 but with a tempo change: lower at normal speed but raise slowly (one of the background exercises changes to sumo squat using one heavy DB–I did this for all of the sets)
11. Repeat #8 but with another tempo change: lower slowly and raise at normal speed
12. Drop shift side lunges (hold one DB in both hands at chest level, stand with legs wide, lower into side lunge and, remaining low, shift over into side lunge on other side of body, then raise back to start, do 8 reps, alternate which side you start on) (Cathe is using one 25# DB; I used one 35# DB)
13. Repeat #12 except you will shift side to side 4x rather than 2 (still do 8 reps)
14. Step over front lunges, 10 reps on one leg then 10 reps on the other leg (front lunge, but raise knee high when stepping out as if you are stepping over something, step back normally, hold one DB in same side hand as back leg) (Cathe is using one 25# DB; I used one 25# DB)
15. Repeat #14
16. Glute bridge, 12 reps (lay on back with knees bent and feet on mat, DB or barbell is on hips, raise and lower hips) (Cathe is using one 35# DB/all of the background exercisers are using a barbell; I used one 65# DB)
17. Repeat #16 but thrust upward with power and lower slowly
18. Repeat #16
19. Repeat #17
20. Dumbbell calf raises, 20 reps (Cathe is using 30# DBs; I used 25# DBs)
21. Repeat #20 but toes are on barbell plates (Cathe is using 20# DBs; I used 25# DBs)
22. One leg calf raise, 12 reps on one leg then repeat on other leg (bend one knee, raising leg behind you, hold onto something for balance, raise and lower heel holding one DB in same side hand as working leg) (Cathe is using one 15# DB; I used one 25# DB)
23. Repeat #22 after a brief rest (not the normal one minute recovery)
24. Wall squats (this exercise is done for a little over a minute) (Cathe is a holding wall squat the entire time; the background exercisers are doing squats with a stability ball between the wall and their back, they are holding light DBs (10# I think)–8 squats then they hold isometrically) (I did Cathe’s version and just held a wall squat for a very long time!)

Bonus Chapters: (one minute rest between exercises) When this is used in the Bonus #1 Premix, all of the bonus chapters are inserted right after #15 (above). You do not get the full minute of rest after #15. Once you finish the final exercise below, you will move right back into the regular program starting with #16 (above). I suggest you have your step set up somewhere nearby otherwise you will have to pause the workout to set up for the first exercise.

1. Step ups, 10 reps on one leg then do 10 reps on other leg (place one foot on step, step up onto step and tap top of step w/ other foot, lower foot back to floor, working leg remains on step the entire time) (Cathe’s step is at 12 inches and she is using 25# DBs; I used 20# DBs)
2. Repeat #1 two more times
3. Elevated lunges, 10 reps (Bulgarian lunges/stationary lunges, back leg is elevated on step behind you) (Cathe’s step is at 12 inches and she is using 20# DBs; I used 20# DBs)
4. Push dips, 10 reps (the same as #3 except torso is hinged forward over front thigh) (Cathe is using 20# DBs; I used 20# DBs)
5. Repeat #3
6. Forward hinged hip abduction, 12 reps (step is at 14 inches, stability ball and blue/heavy glute band/resistance loop needed) (sit on step, loop is around thighs just above knees, place ball on floor in front of you, torso is hinged forward over thighs, hands are resting on ball, open and close thighs)
7. Repeat #6 two more times but you only get a brief rest between sets (not a minute recovery)

Premixes:

Bonus #1: Regular Workout + All 3 bonuses 66:32

Express #1: 27:26

Express #2: Two Sets Maximum 42:35

Express #3: One Set Only + Bonus Exercises 32:09

Express #4: Two Sets Maximum + Bonus Exercises 52:23

Mish Mosh: 51:14

Express 4: Two Sets Maximum + Bonus Exercises is 52:23 minutes; 6 minute warm up and 2:20 minute stretch. Equipment: dumbbells, barbell, barbell plates, a step, a stability ball, a booty band and a fitness mat. You use light dumbbells during the warm up (10, 12 & 15 pounds). I did not use a barbell in this workout. I used a heavy dumbbell for the plie squats and glute bridges. One minute of rest between each exercise except for the calf raises–you only get a brief rest between sets.

1. Goblet squat, 10 reps (Cathe is using one 40# DB; I used one 50# DB)
2. Repeat #1
3. Squats, 10 reps (Cathe is using 35# DBs; I used 35# DBs)
4. Repeat #3
5. Dumbbell deadlifts, 8 reps (Cathe is using 35# DBs; I used 47.5# DBs)
6. Repeat #5
7. Barbell plie squat, 8 reps (stand with legs wide, toes turned out, hold barbell at chest/under chin in an underhand grip) (Cathe’s barbell is 55#; I used one 72.5# DB)
8. Repeat #7 but for 1.5 reps (lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way)
9. Drop shift side lunges (hold one DB in both hands at chest level, stand with legs wide, lower into side lunge and, remaining low, shift over into side lunge on other side of body, then raise back to start, do 8 reps, alternate which side you start on) (Cathe is using one 25# DB; I used one 35# DB)
10. Repeat #9 except you will shift side to side 4x rather than 2 (still do 8 reps)
11. Step over front lunges, 10 reps on one leg then 10 reps on the other leg (front lunge, but raise knee high when stepping out as if you are stepping over something, step back normally, hold one DB in same side hand as back leg) (Cathe is using one 25# DB; I used one 25# DB)
12. Repeat #11
13. Step ups, 10 reps on one leg then do 10 reps on other leg (place one foot on step, step up onto step and tap top of step w/ other foot, lower foot back to floor, working leg remains on step the entire time) (Cathe’s step is at 12 inches and she is using 25# DBs; I used 20# DBs)
14. Repeat #13
15. Elevated lunges, 10 reps (Bulgarian lunges/stationary lunges, back leg is elevated on step behind you) (Cathe’s step is at 12 inches and she is using 20# DBs; I used one 25# DBs)
16. Push dips, 10 reps (the same as #15 except torso is hinged forward over front thigh) (Cathe is using 20# DBs; I used one 25# DB)
17. Forward hinged hip abduction, 12 reps (step is at 14 inches, stability ball and blue/heavy glute band/resistance loop needed) (sit on step, loop is around thighs just above knees, place ball on floor in front of you, torso is hinged forward over thighs, hands are resting on ball, open and close thighs)
18. Repeat #17 but you only get a brief rest (not a minute recovery)
19. Glute bridge, 12 reps (lay on back with knees bent and feet on mat, DB or barbell is on hips, raise and lower hips) (Cathe is using one 35# DB/all of the background exercisers are using a barbell; I used one 60# DB)
20. Repeat #19 but thrust upward with power and lower slowly
21. Dumbbell calf raises, 20 reps (Cathe is using 30# DBs; I used 25# DBs)
22. Repeat #21 but toes are on barbell plates (Cathe is using 20# DBs; I used 25# DBs)
23. One leg calf raise, 12 reps on one leg then repeat on other leg (bend one knee, raising leg behind you, hold onto something for balance, raise and lower heel holding one DB in same side hand as working leg) (Cathe is using one 15# DB; I used one 25# DB)
24. Repeat #23 after a brief rest (not the normal one minute recovery)
25. Wall squats (this exercise is done for a little over a minute) (Cathe is a holding wall squat the entire time; the background exercisers are doing squats with a stability ball between the wall and their back, they are holding light DBs (10# I think)–8 squats then they hold isometrically) (I did Cathe’s version and just held a wall squat for a very long time!)