WOD: May 23, 2022

LOWER BODY MAX EFFORT

WORKOUT

Perform all reps and sets of each movement before moving on to the next (horizontal load). 3-5 minutes REST in between the strength sets. 1-2 minutes REST in between the other movements.

STRENGTH:

BB Box Squat 5 x 5 (Heavy)
Perform 2-3 warm-up sets with 10-12 reps.

MOVEMENT:

BB Deadlift -> RDL 3-4 x 10 (5-DL/5-RDL)
Goblet Box Squat 3 x 12-15 (Medium+)
Single Leg (Elevated) Glute Hip Thrust 3 x 10 (each leg)

FINISHER CIRCUIT:

Bodyweight Squats x 100
Alternating Reverse Lunges x 100 (50 each leg)

CORE:

Kneeling Band Pallof Press Combo 3 x 10 (each side)

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.

StretchWOD – FULL BODY

20 minute daily stretch routine. Do not do this in conjunction with your daily workout. Perform your StretchWOD ideally first thing in the morning or before bed at night.

Puppy Dog

3 minute hold. Upper back, shoulders.

Seated Forward Fold

3 minute hold. Lower back, hamstrings.

Seated Straddle

3 minute hold. Groin, lower back, hamstrings.

Frog

3 minute hold. Groin, hips.

Thread the Needle

3 minute hold. Upper back, shoulders.

Parasympathetic Breathing

5 minutes.