LEGS / CHEST / CONDITIONING
WORKOUT
Circuit A – 6 Rounds
1-3 minutes REST in between rounds
- Banded Single Leg RDL x 10-12 (per side)
- Jumping Lunges x 20 (per side)
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Glute Bridge Single Arm DB Chest Press x 6-8 (each side / Heavy)
- Low Band Chest Fly x 12-15
- Plyometric Bench Push up x 10
Finisher – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.
- Plank Push Up
- Straight Arm Kneeling Ball Slam
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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