LEG DAY
WORKOUT
STRENGTH CIRCUIT:
5 Rounds. 3-5 minutes REST in between the strength circuits. 2-3 warm up rounds of the Box Squat with lighter weight before starting the circuit.
- Banded BB Box Squat x 5
- Body Clean x 3
MOVEMENT:
Perform all reps and sets of each movement before moving on to the next (horizontal load). 60-90 seconds REST in between the movement sets.
- Trap Bar Single Leg RDL 3 x 6 (each side)
- Box Hamstring Curls 3 x 8
- Eccentric (loaded) Plyo Box Pistols 3 x 8 (each side)
FINISHER CIRCUIT – 3 ROUNDS:
- KB Goblet Squats x 20 secs
- Walking Lunges x 20 secs
- KB Sumo Jump Squats x 20 secs
CORE:
- Band Resisted Bear Crawls 4 x 45 sec
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon 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.
