LOWER BODY – PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 4 Rounds
2-3 minutes REST in between rounds
- Band-Resisted Barbell or Trap Bar Deadlift x 5
- Knee Jump -> Vertical Jump x 5
Alternate: Knee Step Up -> Vertical Jump
MOVEMENT CIRCUIT – 4 Rounds
30 seconds of work / 30 seconds rest. Perform each exercise for 30 seconds followed by 30 seconds of rest. Rest 1-2 minutes after the completion of the last exercise in the round. Do 5 Rounds.
- Single Leg RDL -> Front Lunge (alternating sides)
- Heel Elevated Barbell Back Squats
- Goblet Lateral Band Walks
- Goblet Jump Squats
- Band Resisted Leg Lowers
FINISHER
Complete 1 round of the following exercises as quickly as possible.
- Calf Raises x 100
- BW Squats x 100
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.
