Just finished this workout today. Definitely feeling worked - ready for a shower and a good meal.
While I enjoyed it, It doesn't have quite the "fun" factor for me as STS 2.0's Lower Body 1 workout (I judge a lot of other lower body workouts against that one.) Don't let that deter you, though, it's still a solid lower body workout.
Most exercises cap out at 10 reps each time you hit them (there are a few with more reps, but they're also slightly lighter weights, too). She does variations of deadlifts three times through the program so by the end of it, you'll have completed 30 reps of those. Whew! (That's not counting the rotating 1-legged deadlifts, either.)
Rest times between exercises average around 30-40 seconds. Might need to hit pause a few times if you're looking to catch your breath. She keeps the actual exercises nice and slow, though, so I don't feel like I'm going too fast.
She does not really insert very many stretches between the exercises. Usually during the break its to switch out weights, grab a sip of water, and towel off a little while she explains the next exercise.
The volume of deadlifts in this one really got my hamstrings good. About half way through the workout, I encountered that burning feeling of some serious lactic acid buildup in the back of my legs during one of the rests. Needed to throw in a quick stretch to alleviate that feeling, which had me realizing "hey, she's not really stretching much through this program."
Also about half way through the program was when I felt I needed to start using my DMoose Hooks to help my grip. My grip was really starting to struggle through the second set of deadlifts.
I tried to sick pretty close to Cathe's suggested weights through most of the program. I did drop down to 25's with all the deadlifts, though. Mostly because I know my back can get testy and I don't have a belt.
Calves got neglected a bit in this one. She does have you do a few with a combo squat and calf raise, but that's pretty much it.
No hip thrusts in this, either. (And maybe that's why I felt the fun was a little less with this one - I just like hip thrusts.)
Step ups with heavy weight was new. Have to give yourself a little mental "you can do it!" pep talk with those. At least for me, it's a little scary thinking of doing those with heavier weights. I appreciated her throwing in lateral step ups.
The quad lean backs are going to take some getting used to. Mostly it's about finding the range of motion that feels effective while not also risking hurting myself. Also need to figure out which foot placement feels best - toes locked or unlocked.
She ends the workout with a pretty decent stretch, at least. Doesn't feel rushed and I always appreciate not being told to just pop in another stretch workout after. I did spend some more time doing some extra stretching after the workout, though. But I do that most of the time with any workout.
Will definitely throw this in with my other rotations. I'd rather do this than, say, Cardio Leg Blast from XTrain.
I just do NOT like HiiT PLUS lower body strength. Yes, I always feel totally accomplished after I finish it, but it has a lot of dread factor leading up to it beforehand.
Heavier weight workouts with no cardio and slower pace are much preferred. And because it's a heavy lower body workout, I'm still going to get my heart rate up, regardless.
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