WOD: July 4, 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:

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

STRENGTH #2:

DB RDL 4 x 10 (Medium+)
4-2-1 Tempo. 4 second descent (eccentric), 2 second hold at the bottom, 1 second press up (concentric).

MOVEMENT CIRCUIT – 4 ROUNDS

Alternating BB Reverse Lunges x 12 (6 each side)
Banded Glute Bridge w/ Hip Abduction x 15
ISO Lunge w/ Band Rotation x 15 (switch sides each round)

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.