LEGS / CHEST / TRICEPS
WORKOUT
Full Body workout with high reps and shorter rest periods. Maintain a challenging yet achievable weight.
Circuit A – 4 Rounds
1-2 minutes REST in between rounds
- Bodyweight Squats x 30
- Standing Calf Raises x 15
- Wall Sit x 60s
Circuit B – 4 Rounds
1-2 minutes REST in between rounds
- Incline DB Chest Press x 8
- High Band Fly x 20
Circuit C – 4 Rounds
1-2 minutes REST in between rounds
- Close Grip Pushup x 10
- Leg Ups x 10
- Dips (machine or bench) x 15
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
