WOD: June 6, 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 #1:

Elevated Deadlift 5 x 5 (Heavy)
Elevate your barbell using rack arms, blocks or plates. The barbell should be just below your knees. Perform 2-3 warm-up sets with 10-12 reps.

STRENGTH #2:

Heel Elevated Goblet Squats 5 x 5 (Heavy)
Hold at the bottom of the squat for 2 seconds. Perform 2-3 warm-up sets with 10-12 reps.

MOVEMENT CIRCUIT – 3-4 ROUNDS

Single Leg RDL x 8 (each leg; Medium+)
Banded Glute Bridge w/ Hip Abduction x 15
Kneeling Band Pallof Press Combo x 15 (each side)

FINISHER CIRCUIT:

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

WARM UP

2-min Jump Rope
Walkout Spider Lunge w/ T-Spine Rotation x 10 (5 each side)
Band Walk + Good Mornings x 60 sec
Knee Hugger to Front Lunge x 10 (each side)
Hip Circle to Reverse 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 – 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.

Suppine Twist

3 minute hold, each side. Spine.

Sumo Squat Hold

3 minute hold. Ankles, groin, lower back, hips.

Half Saddle Stretch

3 minute hold, each side. Lower back, hamstrings.

Parasympathetic Breathing

5 minutes.