ALIEN EDGE FIT WORKOUT OF THE WEEK

Nova’s Lower-Body Strength + Core Workout

August 10–16, 2026

Most people know Nova as one of the driving forces behind Alien Edge Sports Analysis, where preparation, discipline, and attention to detail are essential. That same mindset carries directly into her role with Alien Edge Fit.

This week, Nova is taking us into the gym for a demanding lower-body and core workout designed to build strength, improve stability, and develop the glutes, hamstrings, quads, and abdominal muscles.

This is not a workout built around rushing through repetitions. Every exercise should be performed with control, proper form, and a weight that challenges you without compromising the movement.

This Week’s Focus

Lower-body strength, glute development, single-leg stability, and core control.

The workout combines major strength movements with targeted accessory exercises and finishes with a fast-paced core circuit. It can be completed as one complete training session and adjusted for beginner, intermediate, or advanced fitness levels.

Warm-Up

Begin with five to seven minutes of movement to increase your body temperature and prepare your hips, knees, and hamstrings.

• Incline treadmill walk — 3 minutes

• Bodyweight squats — 2 sets of 15

• Alternating reverse lunges — 2 sets of 10 per leg

• Glute bridges — 2 sets of 15

Keep the warm-up controlled. The goal is to activate the muscles and prepare the joints—not wear yourself out before the main workout begins.

Nova’s Lower-Body Strength Workout

1. Dumbbell Bulgarian Split Squats

4 sets of 10 repetitions per leg

Place the top of your rear foot on a bench while keeping your front foot planted firmly on the floor. Lower your body under control and drive through the heel of your front foot to return to the starting position.

Keep your torso strong, your front knee aligned with your toes, and avoid pushing off excessively with the rear leg.

2. Romanian Deadlifts

4 sets of 10–12 repetitions

Use a barbell or two dumbbells. Keep a slight bend in the knees, push your hips backward, and lower the weight while maintaining a neutral spine. Stop when you feel a strong stretch through the hamstrings, then drive the hips forward.

The movement should come from the hips—not from rounding the lower back.

3. Hip Thrusts

4 sets of 12 repetitions

Position your upper back against a bench and keep both feet firmly planted. Drive through your heels and lift your hips until your body forms a straight line from the shoulders to the knees.

Pause and squeeze the glutes at the top of every repetition before lowering the weight under control.

4. Walking Dumbbell Lunges

3 sets of 12 repetitions per leg

Take controlled steps while keeping your chest lifted and core engaged. Lower your back knee toward the floor and drive through the front foot before moving into the next repetition.

Avoid rushing. Balance and control are more important than using the heaviest dumbbells available.

5. Cable Glute Kickbacks

3 sets of 15 repetitions per leg

Keep your hips square and extend one leg backward by contracting the glute. Avoid swinging the leg or using momentum.

Pause briefly at the top and return to the starting position slowly.

6. Seated or Lying Hamstring Curls

3 sets of 12–15 repetitions

Control both portions of the movement. Curl the weight with force, squeeze the hamstrings, and then slowly return to the starting position.

Do not allow the weight stack to slam between repetitions.

Core Finisher

Complete three rounds of the following circuit:

• Hanging knee raises — 12 repetitions

• Weighted Russian twists — 20 total repetitions

• Plank shoulder taps — 20 total repetitions

• Forearm plank — 45 seconds

Rest approximately 30 seconds between movements and 60 seconds after completing each full round.

Training Guidelines

Rest between 60 and 90 seconds between the main strength exercises. Choose weights that make the final two repetitions challenging while still allowing you to maintain proper form.

Beginners can complete three sets of each strength exercise, use bodyweight for the Bulgarian split squats and lunges, and perform two rounds of the core finisher.

Advanced athletes can gradually increase the resistance, slow the lowering portion of each repetition, or add a brief pause at the most difficult point of the movement.

Quality always comes before weight. If your form begins to break down, reduce the resistance and regain control.

A Message From Nova

The discipline required to build a winning edge is the same whether you are studying a matchup or working through the final repetitions of a difficult set. Results come from preparation, consistency, and doing the work even when nobody is watching.

Do not measure this week’s success only by how much weight you lift. Measure it by your effort, execution, and willingness to finish what you started.

The edge isn’t found—it’s built. One workout, one repetition, and one disciplined decision at a time.

— Nova | Alien Edge Fit

Always consult a qualified healthcare professional before beginning a new exercise program. Stop immediately if you experience sharp pain, dizziness, or unusual discomfort.