LOWER BODY / CONDITIONING
WORKOUT
Circuit A – 8 Rounds
2-3 minutes REST in between rounds
- Conventional Deadlift or Trap Bar Deadlift
- Rounds 1-2 x 10 (medium weight)
- Rounds 3-4 x 8 (medium plus weight)
- Rounds 5-8 x 6 (heavy weight)
- Jump Squats x 5
Circuit B – 3-4 Rounds
1-2 minutes REST in between rounds
- BB Romanian Deadlift (RDL) to BB Shrug x 10 (medium weight)
1 BB RDL + 1 BB Shrug = 1 Rep - Alternating DB Bicep Curls x 60 sec (continuous)
- Suspension Forward Overhead Deep Lunge into Hip Flexor x 10 (each side)
Alt: Banded Overhead Forward Deep Lunge into Hip Flexor
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.
