LEGS / BACK / ARMS
WORKOUT
Circuit A – 6 Rounds
2-3 minutes REST in between rounds
- Conventional Deadlift or Trap Bar Deadlift
- Rounds 1-3 x 10 (Medium+ Weight)
- Rounds 4-6 x 6 (Heavy Weight)
- Heels Elevated DB Goblet Squat x 10
Circuit B – 8 Rounds
1-2 minutes REST in between rounds
- Standard Pull Up x 5
- Alternating DB Hammer Curl x 8-10 (per arm)
- Standing Calf Raise x 20
Circuit C – 8 Rounds
1-2 minutes REST in between rounds
- Standard Chin Up x 5
- Alternating Band Curl x 8-10 (per arm)
- Bodyweight Squat x 20
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.
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