LEGS / CHEST / CONDITIONING
WORKOUT
Focus on conditioning today – ligther weights, higher reps and shorter REST periods.
Circuit A – 6 Rounds
1-2 minutes REST in between rounds
- DB Goblet Squat x 10-12
- BB Reverse Lunge x 10-12
Circuit B – 4 Rounds
1-2 minutes REST in between exercises or rounds
- BB Burpee Deadlift Complex x 5
Using a Barbell, perform a Burpee -> Push Up -> Deadlift. All 3 movements = 1 Rep. - 600m Row or 400m Run (8-9 RPE)
Circuit C – 5 Rounds
1-2 minutes REST in between exercises or rounds
- High Band Chest Fly x 12-15
- Bridge 2-for-1 DB Floor Press x 10-12
- Band Face Pull x 12-15
- Anti-Extension Dead Bug x 45 sec
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.
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.