LOWER BODY / CONDITIONING
WORKOUT
Circuit A – 7 Rounds
2-3 minutes REST in between rounds
- KB/DB Front Squat
- Rounds 1-3 x 10
- Rounds 4-6 x 5 (Heavy as possible)
- Round 7 x 10
- Jump Squats x 10
Circuit B – 4 Rounds
2 minutes REST in between exercises or rounds
- BB Burpee Deadlift Complex x 5
Using a Barbell, perform a Burpee -> Push Up -> Deadlift. All 3 movements = 1 Rep. - 600m Row or 400m Run (8-9 RPE)
Circuit C – 4 Rounds
2-3 minutes REST in between exercises or rounds
- Elevated Heel Goblet Squat x 10
- Wall Sit x 45 sec
- Calf Raises 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.
