WOD: May 26, 2022

LOWER BODY DYNAMIC EFFORT / CONDITIONING

WORKOUT

Strength A – 8 Sets
EMOM (Every minute on the minute)

Banded Box Squat x 3 (Medium+)
Medium+ weight should be about 65% of your 1RM (rep max). If bands are not available, use 75% of your 1RM. Perform 3 reps every minute on the minute, for 8 sets. These are explosive reps.

Strength B – 6 Sets
EMOM (Every minute on the minute)

Sumo Deadlift against Band x 3 (Medium+)
Medium+ weight should be about 65% of your 1RM (rep max). If bands are not available, use 75% of your 1RM. Perform 3 reps every minute on the minute, for 8 sets. These are explosive reps.

Movement Circuit – 4 Rounds
30-60 sec REST in between rounds

Barbell Glute Hip Thrust x 8-10 (Medium+)
Goblet Reverse Lunges x 15 (each side, Medium)
Banded Alphabet (both sides each round)
Wall Sit x 45-60 sec

WARM UP

Jump Rope – 2-3 Min
Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
Banded Good Mornings x 15
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 – UPPER/LOWER 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.

Low Dragon

3 minute hold, each side. Hips, glutes.

Seated Straddle

3 minute hold. Groin, lower back, hamstrings.

Pigeon

3 minute hold, each side. IT band, hips, glutes.

Parasympathetic Breathing

5 minutes.