Novice Workout (Lower Body)

I'm gathering that many of you are just starting up or just starting up again after a down time. I hear you! I had a surprising tweak in my hip while sumo deadlifting about a month a half ago so I had to regain a bunch of strength (and mostly have). The week after, I was hurting with 315 and over (which used to be easy). A year ago, I'd suffered an accident and hurt my left SI joint. I could only lift the bar! It was very discouraging.

This all reminded me, however, that injury can be a gift and a learning experience. Sure, the huge muscles in the back and legs are important but so are the smaller stabilizing muscles like the psoas and piriformis. Here is a beginner workout focused on conditioning the body to lift heavier while preventing injury. This will pay off in the long run.

1. Dumbbell Swings 2 sets of 15 reps (25-45 lbs. for men, 10-25 lbs. for women)
2. Dumbbell goblet squat (25-45 lbs. for men, 0-25 lbs. for women) 2 sets of 15 reps
3. Dumbbell cossack squat (25-45 lbs. for men, 10-25 lbs. for women) 2 sets of 15 reps
4. Bar-Only Squats (try to reach parallel or lower, your feet should be about as wide as when you did dumbbell swings and goblet squats) 3 sets of 10 (30 total)
5. Bar-Only Romanian Deadlifts (also known as "RDLs" Roman deadlifts simply mean you don't lower the weight/bar all the way down to the floor until the set is over; lower the bar below the knees to about mid-shin where there is maximum tension on the hamstrings/back of the leg; practice staying tight and controlled) 3 sets of 10 (30 total)
6. Psoas band or cable pull (wrap a light band around a post or use the foot attachment on the big cable machine; lay on your back with the band or attachment on the top of your foot and pull toward your chest like a reverse crunch) 15 reps per leg
7. Squat with medicine ball or substitute between knees 2 sets of 10 reps (this is a piriformis tester and strengthener; stand facing a post to hold onto and put a medicine ball or rolled towel or squat pad between your legs, try to keep it there as you squat)
8. Sit-ups (optionally on GHR or roman chair machine) 3 sets of 10 superset with...
9. Back extensions 3 sets of 10