LOWER BODY STRENGTH
WORKOUT
Circuit A – 6 Rounds
1-3 minutes REST in between rounds
- Banded BB Box Squat
- Round 1 x 12-15 (Medium)
- Round 2-3 x 10-12 (Medium+)
- Rounds 4-6 x 8-10 (Heavy)
- Jump Squats x 10
Circuit B – 4 Rounds
1-3 minutes REST in between exercises or rounds
- Elevated Heel Goblet Squat x 6-8 (Heavy)
- Front Rack Side Step Up x 8-10 (each side / Medium+)
- DB Kickstand RDL x 8-10 (each side / Medium+)
Finisher – 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 Sprint (8-9 RPE)
WARM UP
- Bike / Row / Jump Rope – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Body Weight Squats x 15
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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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