LOWER BODY – PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 4 Rounds
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.
MOVEMENT CIRCUIT – 5 Rounds
Complete all exercises in the circuit, with as little rest as possible between exercises, that is 1 round. Complete 5 rounds. Rest 1-2 minutes between rounds.
- DB Snatch x 6 (each arm)
- DB Goblet Squat x 8
- Calf Raises x 20
- DB Walking Lunge x 8 (each leg)
- Wall Sit x 45 sec
- V-Ups x 10
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
- 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)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
